### Lower Body Strength Circuits Class: A Comprehensive Full-Body Workout with Minimal Equipment
This 45-minute lower body strength circuit class aims to enhance your strength and stability using solely one heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The session comprises a guided warm-up and cool-down, making it suitable for beginners and easily adjustable. Additionally, there’s no jumping involved, ensuring accessibility for all fitness levels. Just modify the weight to fit your requirements, and you’re set!
If you like this workout, don’t forget to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (e.g., a 20 lb dumbbell or kettlebell)
– **Optional:** Resistance band loop
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### Class Summary:
The workout starts with a guided warm-up that emphasizes mobility and dynamic movements to prep your body. Following this, you’ll engage in two circuits, each aimed at effectively working your lower body muscles.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is conducted for **45 seconds**, followed by **10 seconds of rest/transition time**. After completing all exercises in a circuit, you will rest for **30 seconds** before starting again. Circuit 1 is performed **four times** (twice on each side), whereas Circuit 2 is executed **three times**.
Between the two circuits, you’ll have a **one-minute recovery period**. Feel free to pause the video and take extra rest if required. Always listen to your body and adjust or cease as needed.
The class finishes with a guided cool-down and stretch to aid your muscles in recovery.
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### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Positioned 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 or 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 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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This lower body strength class is an excellent way to build strength, enhance mobility, and test your endurance. If you’re seeking additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout!
xo, Nicole