**Lower Body Strength Circuits Class**

This 45-minute lower body strength circuits class is tailored to assist you in building strength with just a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool down, with no jumping exercises, allowing for easy modifications by simply selecting a lighter weight if necessary. This workout caters to all fitness levels!

If you appreciate this class, be sure to explore the upper body version, which will be available 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 emphasizing mobility and dynamic movements to prepare your body. The workout consists of two circuits:

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

Each exercise is executed for 45 seconds, with 10 seconds allocated for rest/transition between exercises. After finishing all exercises in a circuit, you will rest for 30 seconds before repeating the circuit.

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

Between the two circuits, enjoy a one-minute recovery period. Feel free to pause the video and take additional time if necessary. Always listen to your body and adjust or stop as you see fit. 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 band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank, Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)

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

– **41:04** – Cool Down & Stretch

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

xo,
Nicole

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