**Lower Body Strength Circuits Class Overview**

This 45-minute class is dedicated to enhancing lower body strength using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session consists of a guided warm-up and cool-down, designed to be low-impact with no jumping involved. It is also highly adaptable—just opt for a lighter weight if needed—making it accessible for every fitness level.

If you appreciate this class, don’t forget to explore the upper body version, launching 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’ll kick things off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following that, we’ll dive into two distinct circuits of exercises.

– **Circuit 1**: Four exercises to be performed for 45 seconds each with a 10-second rest/transition time in between. You’ll undergo four sets of this circuit (two on the right side, two on the left).

– **Circuit 2**: Five exercises, also done for 45 seconds each with a 10-second rest in between. You’ll perform three sets of this circuit.

In between the two circuits, you’ll get a one-minute recovery. Feel free to pause the video and take more time if necessary—always pay attention to your body and adjust or stop as needed.

We’ll conclude the class with a guided cool-down and stretch to aid in muscle recovery.

### Workout Breakdown:

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

#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)

– **41:04** – Cool Down & Stretch

I hope you find joy in this lower body strength class! If you’re searching for additional lower body workouts, they are all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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