**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength session aims to enhance power and stamina using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, without any jumping exercises, allowing for easy modification by simply changing the weight. It’s an excellent workout suitable for all fitness levels!

If you find this class enjoyable, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week.

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

### **Class Structure:**

We will start with a guided warm-up, concentrating on mobility and incorporating dynamic movements to prepare your body. The workout consists of two circuits:

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

Each exercise is carried out for **45 seconds**, followed by **10 seconds** of rest or transition time between exercises. After finishing all exercises in a circuit, you will rest for **30 seconds** before starting the circuit again.

– **Circuit 1:** You’ll perform **4 sets** (2 on the right side, 2 on the left).
– **Circuit 2:** You’ll do **3 sets**.

Between the circuits, you’ll have **1 minute** to recuperate, but feel free to pause the video and take additional time if necessary. Always heed your body’s signals and modify or stop as you need.

The class ends with a guided cool-down and stretching.

### **Workout Breakdown:**

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

**Circuit 1** (with resistance 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 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 enjoyment in this lower body strength class! All my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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