**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength circuit class is intended to enhance strength and endurance with just one heavy weight (either a dumbbell or kettlebell is suitable) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping included, facilitating modifications by simply opting for a lighter weight if necessary. It’s an excellent workout for individuals at any fitness level!

If you like this class, don’t forget to explore the upper body version, which will be accessible on [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 that emphasizes mobility and dynamic movements to prepare your body. Following that, we engage in two distinct circuits:

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

Each exercise lasts for 45 seconds, with a 10-second rest/transition interval. After finishing all the exercises in a circuit, you’ll have a 30-second rest before going through the circuit again.

– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.

You’ll have a one-minute recovery period between the two circuits. Feel free to pause the video and take additional time if you need it. Always be mindful of your body and modify or take breaks as required.

The class wraps up with a guided cool-down and stretch.

### Workout Breakdown:

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

#### Circuit 1 (with 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. (Bodyweight) Bear Plank Knee Taps

– **41:04** – Cool Down & Stretch

I hope you find enjoyment in this lower body strength class! You can locate all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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