**Lower Body Strength Circuits Class**

This 45-minute class targets lower body strength by utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. Designed for all fitness abilities, this class avoids jumping and offers easy modifications by simply altering the weight. As is the norm, the session features a guided warm-up and cool-down to promote a safe and effective workout.

If you like this session, don’t forget to explore the upper body variant, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.

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

### Class Outline:
We start with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare the body. The workout comprises two circuits:

– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises

Each exercise lasts for **45 seconds**, followed by **10 seconds** for rest or transition between exercises. After finishing all the exercises in a circuit, you’ll have **30 seconds** of rest before repeating the circuit.

– **Circuit 1** is performed four times (twice on each side).
– **Circuit 2** is executed three times.

Between the circuits, you’ll get **1 minute** to recover. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body and modify or stop when needed.

The class ends with a guided cool-down and stretch to assist your muscles in recovery.

### Workout Overview:

– **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 with Top Knee Lifts
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 Lift, Squat
3. Curtsy Lunge with Knee Lift, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps

– **41:04** – Cool Down & Stretch

I hope you find this lower body strength class enjoyable! If you’re seeking additional lower body workouts, you can locate them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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