**Overview of Lower Body Strength Circuits Class**

This class, lasting 45 minutes, focuses on strengthening your lower body muscles using a heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. It features a guided warm-up and cool-down, ensuring a low-impact workout with no jumping. The class can be easily adjusted—just opt for a lighter weight if necessary—making it appropriate for every fitness level.

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

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

### Class Outline:
We kick off with a warm-up aimed at mobility and dynamic movements to prepare your body for the session. The primary workout is divided into two circuits:

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

Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you will rest for **30 seconds** before moving on to repeat the circuit.

– You will perform **four sets of Circuit 1** (two sets on the right side, two sets on the left).
– You will tackle **three sets of Circuit 2**.

You’ll have **one minute** to recover between the two circuits. Feel free to pause the video for extra rest as needed. Always pay attention to your body and feel free to modify or discontinue exercises if required.

The class wraps up with a guided cool-down and stretch.

### Workout Details:

**Warm-Up & Mobility:**
– **Start Time:** 01:44

**Circuit Workout:**
– **Start Time:** 08:49

**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)

**Circuit 2:**
1. Sumo Squat, 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)

**Cool Down & Stretch:**
– **Start Time:** 41:04

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

xo,
Nicole

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