**Lower Body Strength Circuits Class**

This 45-minute class focusing on lower body strength is tailored to push your muscles using just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session starts with a guided warm-up and ends with a cool-down, featuring no jumping actions, making it simple to adjust according to your fitness level. You can always opt for a lighter weight if necessary. This workout caters to all fitness levels!

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

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

### Class Structure:
We kick off with a mobility-focused warm-up, utilizing dynamic movements to prepare your body. The workout consists of two circuits:

– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises

Each exercise is conducted for 45 seconds, interspersed with 10 seconds of rest/transition time. Once all exercises in a circuit are completed, you’ll take a 30-second break before repeating the circuit.

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

You’ll enjoy a 1-minute recovery between the two circuits. Feel free to pause the video for additional rest if needed. Always pay attention to your body and modify or stop as necessary.

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

### Workout Breakdown:

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

#### 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 with Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Stand 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 find all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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