**Lower Body Strength Circuits Class**

This 45-minute class is aimed at enhancing lower body strength using a single heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping activities, allowing for easy modifications. If you wish to have a lighter session, simply lower the weight. This class accommodates individuals of all fitness levels!

If you find this class enjoyable, make sure to explore the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.

### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop

### Class Structure:
We start with a guided warm-up to enhance mobility and engage in dynamic movements to prepare your body. The workout is divided into two circuits:

– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises

Each movement is done for 45 seconds, followed by 10 seconds for rest or transition. After finishing a complete circuit, you’ll take a 30-second break before repeating.

– **Circuit 1**: You’ll perform four sets (two on the right side and two on the left side).
– **Circuit 2**: You’ll do three sets.

There will be a one-minute recovery time between the two circuits. You can pause the video and take extra time if necessary. Always pay attention to how your body feels, and modify or stop when required.

We’ll conclude the class with a guided cool-down and stretch.

### Workout Breakdown:

– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout

**Circuit 1** (Resistance band around thighs):
1. Hip Bridge (one heel lifted)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)

**Circuit 2**:
1. Sumo Squat with Push Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)

– **41:04** – Cool Down & Stretch

I hope you find this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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