### Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and stability using only one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, making it easily adaptable for all fitness levels. Just modify the weight to meet your preferences, and you’re set! This workout is excellent for anyone aiming to fortify their lower body.
If you find this class enjoyable, be sure to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Breakdown:
The session kicks off with a guided warm-up centered on mobility and dynamic movements to ready your body and generate heat. Following that, we transition into two organized circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise is to be performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second break** before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
Between the circuits, there will be a **1-minute recovery break**, but feel free to pause the video and take extra time if necessary. Always heed your body’s signals, and modify or pause as required. The class wraps up with a guided cool-down and stretch to aid your recovery.
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### Workout Details:
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### Circuit 1 (including optional resistance band around thighs):
1. Hip Bridge (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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** Cool Down & Stretch
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This class is a wonderful way to strengthen your lower body while also enhancing mobility and stability. If you’re seeking additional lower body workouts, you can discover all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
**xo, Nicole**