**Lower Body Strength Circuits Class**

This 45-minute class dedicated to lower body strength emphasizes the use of just one heavy weight (like a dumbbell or kettlebell) along with an optional resistance band loop. It’s tailored to be low-impact, avoiding any jumping, which makes it appropriate for all fitness levels. As usual, the session includes a structured warm-up and cool-down. You can easily adapt the intensity by opting for a lighter weight if necessary.

If you appreciate this session, be sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week!

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

### Class Structure:
We’ll kick things off with a guided warm-up focused on mobility and dynamic movements to prepare your body. Subsequently, we’ll transition into the main workout, comprising two circuits.

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

Each exercise will be executed for 45 seconds, followed by a brief 10-second rest/transition. Upon finishing all exercises in the circuit, you’ll take a 30-second rest before repeating the circuit.

– **Circuit 1** will be done four times (two times on the right side, two times on the left side).
– **Circuit 2** will be done three times.

You’ll enjoy a one-minute break between the two circuits, but don’t hesitate to pause the video and take additional time if needed. Always pay attention to your body and adjust or stop as required.

We’ll wrap up the class with a guided cool-down and stretching.

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

#### Circuit 1 (with resistance band placed 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 to Knee Drive, Squat
3. Curtsy Lunge to 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 workout! You can explore all my lower body workouts conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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