**Lower Body Strength Circuits Class**

This 45-minute lower body strength circuit session aims to push your muscles using just one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping, making it simple to adjust by opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!

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

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

### Class Structure:
We’ll start with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we’ll engage in two distinct circuits of exercises.

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

Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.

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

You’ll have a 1-minute recovery between the two circuits, but feel free to pause the video and take additional time if necessary. Always pay attention to your body, and modify or stop when needed.

We’ll 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 lifted)
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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps

– **41:04** – Cool Down & Stretch

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

xo,
Nicole

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