### Lower Body Strength Circuits Class: A Total Body Workout with Minimal Gear
This 45-minute lower body strength circuit session is ideal for enhancing strength and stability, utilizing just one heavy weight (a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring it’s beginner-friendly and easily adjustable—just choose a lighter weight if necessary. Additionally, there’s no jumping required, making it suitable for every fitness level!
If you like this workout, don’t miss the upper body equivalent, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You Will Require:
– **Equipment:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Outline:
The session begins with a guided warm-up aimed at boosting mobility and progressively raising your heart rate through dynamic movements. Following that, we move into two circuits focused on strength exercises.
– **Circuit 1:** Consists of four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You will repeat this circuit four times (twice on the right side, twice on the left).
– **Circuit 2:** Comprised of five exercises, also performed for 45 seconds each with a 10-second rest period. This circuit repeats three times.
You will have a one-minute recovery break between the two circuits. Don’t hesitate to pause the video and take extra time if necessary—always listen to your body and modify or pause as needed. The class concludes with a guided cool-down and stretch to leave you revitalized.
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### Workout Details:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band 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, 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 with Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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### Final Thoughts:
I hope you find joy in this lower body strength class! Be sure to take breaks as necessary and adapt the workout to fit your fitness level. For additional lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole