**Overview of Lower Body Strength Circuits Class**

This 45-minute lower body strength session aims to enhance strength using only one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class incorporates a structured warm-up and cool-down, ensuring no jumping activities, which makes it easy to adjust by opting for a lighter weight if necessary. This workout caters to all fitness abilities!

If you like this class, don’t forget to check out the upper body variant, set to be available 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

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

– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises

Each exercise is executed for **45 seconds**, accompanied by **10 seconds** of rest/transition time. Upon completing all exercises in a circuit, a **30-second** rest will be taken before repeating the circuit.

– **Circuit 1** is performed four times (twice on each side).
– **Circuit 2** is executed three times.

There will be a **1-minute recovery** between the two circuits, but feel free to pause the video and extend your break if necessary. Always heed your body’s signals and adapt or halt as required.

We will conclude the class with a guided cool-down and stretch.

### Workout Details:

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

#### Circuit 1 (with band around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Abductions
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)

– **41:04** – Cool Down & Stretch

I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can explore them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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