### 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 developing strength and stability using only one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact without any jumping, and is easily adjustable—just modify the weight to match your fitness level. It’s an ideal workout for all fitness lovers!
If you appreciate this class, don’t miss the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
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### Class Summary
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. Following that, we transition into two strength circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, succeeded by 10 seconds of rest or transition time. Upon completing all exercises in a circuit, you’ll pause for 30 seconds before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
A one-minute recovery interval is provided between the two circuits. Feel free to stop the video and take extra rest if necessary—always pay attention to your body and modify or cease as needed.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Details
– **Warm-Up & Mobility (01:44)**
– A collection of movements to enhance mobility and slowly elevate your heart rate.
– **Circuit Workout (08:49)**
**Circuit 1 (with resistance band positioned around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch (41:04)**
– A guided stretch to soothe your muscles and enhance flexibility.
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### Final Reflections
I hope you find enjoyment in this lower body strength class! If you’re in search of more lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole