**Lower Body Strength Circuits Class Overview**

This 45-minute class focused on building lower body strength is created to enhance both strength and endurance utilizing a single heavy weight (like a dumbbell or kettlebell) along with an optional resistance band loop. The session is low-impact and does not include jumping, allowing for easy modifications to suit your fitness level. We will lead you through a warm-up, two strength circuits, and a cool-down, providing a comprehensive workout experience. If you find it too challenging, feel free to opt for a lighter weight. This class is appropriate for every fitness level!

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

### **Lower Body Strength Circuits Class**

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

**Class Format:**
We will start with a guided warm-up aimed at improving mobility and incorporating dynamic movements to prepare your body. Then, we’ll transition into two separate circuits.

– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.

Each exercise will be carried out for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in a circuit, you’ll take a 30-second break before starting again.

– **Circuit 1** will be conducted four times (twice on each side).
– **Circuit 2** will be conducted three times.

There will be a one-minute recovery period between the two circuits. Feel free to pause the video and take additional time if necessary. Always be attentive to your body and adjust or cease as required.

We will conclude the class with a cool-down and stretch to aid in muscle recovery.

### **Workout Overview**

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

**Circuit 1 (with resistance band placed around thighs):**
1. Hip Bridge (lifting one heel)
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 have a great time with this lower body strength class! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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