**Lower Body Strength Circuits Class**

This 45-minute class for lower body strength aims to enhance strength and endurance utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, making it accessible for every fitness level. There’s no jumping involved, and modifications are simple—just choose a lighter weight if necessary. This workout is ideal for anyone wanting to focus on their lower body!

If you like this class, don’t miss out on the upper body version that will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.

### Equipment Required:
– One heavy weight (I am using a 20 lb dumbbell)
– Optional: Resistance band loop

### Class Outline:
We start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following that, we jump into two distinct circuits of exercises.

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

Every exercise is executed for 45 seconds, with a 10-second rest or transition duration in between. After finishing all exercises in a circuit, a 30-second rest will follow before repeating the circuit.

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

Between the two circuits, there will be a 1-minute recovery interval. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals and adjust or stop as needed.

The class concludes with a guided cool-down and stretch to assist your muscles in recovering.

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

**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (with 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 into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)

– **41:04** – Cool Down & Stretch

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

xo,
Nicole

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