### Lower Body Strength Circuits Class: A Complete Workout with Minimal Gear
This 45-minute lower body strength circuits class is crafted to put your muscles to the test and enhance your endurance using minimal gear. All you need is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact—no need for jumping—and can be easily adjusted by modifying the weight. It’s a workout suitable for every fitness level!
As always, the session begins with a guided warm-up to prepare your body and concludes with a cool-down to aid in recovery. If you like this class, don’t forget to check out the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### What You Need for Class:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Outline
We’ll start off with a guided warm-up aimed at mobility and dynamic movements to prepare your body. After that, we’ll move into two distinct circuits focused on your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is done for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating that circuit.
– **Circuit 1:** You’ll complete **four sets** (two on your right side and two on your left).
– **Circuit 2:** You’ll complete **three sets**.
In between the two circuits, you’ll enjoy a **one-minute recovery period**, but feel free to pause the video and take additional time if needed. Always listen to your body, and adjust or stop as needed. The class wraps up with a guided cool-down and stretch to assist your muscles in recovering.
—
### Workout Details
**01:44 Warm-Up & Mobility**
A combination of mobility exercises and dynamic movements to prep your body for the session.
**08:49 Circuit Workout**
**Circuit 1** (Resistance band loop around thighs):
1. Hip Bridge (one heel lifted)
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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04 Cool-Down & Stretch**
A guided cool-down to stretch out and relax your muscles following the workout.
—
### Concluding Remarks
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, they’re all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole