**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. The session features a guided warm-up and cool-down, designed to be low-impact with no jumps required. It’s easily adjustable—simply choose a lighter weight if necessary—ensuring it accommodates all fitness levels.

If you appreciate this class, don’t miss the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.

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

### Class Summary:
We kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your muscles. The workout is divided into two circuits:

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

Each exercise is executed for 45 seconds, followed by 10 seconds of rest or time to transition. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before beginning the next round.

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

There is a 1-minute recovery period between the two circuits. You are welcome to pause the video and take extra rest as needed. Always pay attention to your body and adjust or stop if required.

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

### 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 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 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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