**Lower Body Strength Circuits Class**

In this 45-minute class targeting lower body strength, we concentrate on enhancing muscle power using a single heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, and since it doesn’t involve any jumping, it’s simple to adjust by opting for a lighter weight. Suitable for all fitness levels, this workout is fantastic!

If you like this class, make sure to check out the upper body variant, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.

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

### Class Breakdown:
We kick off with a guided warm-up, concentrating on mobility and engaging in dynamic actions to elevate body temperature. Following this, we will proceed into two circuits of exercises:

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

Each exercise is executed for 45 seconds, succeeded by 10 seconds for rest or transition. Once all exercises in a circuit are complete, you will have a 30-second break before starting the circuit again.

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

Between the two circuits, you will enjoy a one-minute recovery interval. Don’t hesitate to pause the video and take extra time as needed. Always pay attention to your body and modify or terminate exercises if necessary.

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

### Workout Structure:

– **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. Bear Plank Knee Taps (bodyweight)

– **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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