**Lower Body Strength Circuits Class**

This 45-minute lower body strength circuits session is crafted to enhance strength utilizing just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, excluding any jumping, making it simple to adjust by opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!

If you like this class, make sure to check out the upper body version, which will be released 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 Overview:
We kick off with a guided warm-up aimed at mobility, incorporating dynamic movements to generate warmth in the body. Following the warm-up, we transition into two distinct circuits.

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

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

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

Between the two circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take extra rest if necessary. Always listen to your body and adjust or stop as needed.

We conclude the class with a guided cool-down and stretching session.

### 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 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. (Bodyweight) Bear Plank Knee Taps

– **41:04** – Cool Down & Stretch

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

xo,
Nicole

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