### Lower Body Strength Circuits Class: A Full-Body Workout with Minimal Equipment
This 45-minute class focusing on lower body strength circuits aims to enhance muscle power and flexibility using only one heavy weight (a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The session features a structured warm-up and cool-down, making it suitable for participants of every fitness level. Additionally, there’s no jumping required, and it’s easy to make adjustments—simply choose a lighter weight if you prefer. It’s an excellent workout for all!
If you appreciate this class, make sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### Equipment Required
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The session begins with a guided warm-up that emphasizes mobility and dynamic actions to prepare your body and increase warmth. Following that, we move into two distinct circuits, each crafted to effectively target your lower body.
#### Circuit Layout:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition time**.
– Once a full circuit is completed, take a **30-second** break before starting again.
You will accomplish:
– **Four sets of Circuit 1** (two sets on each side)
– **Three sets of Circuit 2**
Between the circuits, there will be a **1-minute rest period**. Feel free to pause the video and take additional time if necessary. Always pay attention to your body, and modify or cease when required.
The session wraps up with a guided cool-down and stretching routine to aid in muscle recovery.
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### Workout Details
**Warm-Up & Mobility:** 01:44
– A combination of mobility drills and dynamic exercises to ready your body.
**Circuit Workout:** 08:49
**Circuit 1 (with resistance band positioned around thighs):**
1. Hip Bridge (one heel elevated)
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 Stand
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
– A guided stretching session to help you unwind and recuperate.
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### Further Information
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, they are all compiled and available [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole