**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength circuits session is crafted to enhance strength and endurance utilizing only a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping required, allowing for easy modifications by simply opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!

If you appreciate this class, don’t forget to explore the upper body variant, which will be accessible 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 start with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following that, we’ll proceed into two distinct circuits.

– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.

Each exercise is performed for 45 seconds, followed by 10 seconds of rest or transition time between exercises. Once you complete all exercises in a circuit, you’ll have a 30-second rest before repeating the circuit.

– **Circuit 1** will be repeated four times (twice on the right side, twice on the left).
– **Circuit 2** will be repeated three times.

Between the two circuits, you’ll enjoy a one-minute recovery. Feel free to pause the video and take extra time if necessary. Always pay attention to your body and modify or cease as needed.

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** (with the 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)

– **41:04** – Cool Down & Stretch

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

xo,
Nicole

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