### Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear
This 45-minute lower body strength circuits class focuses on enhancing strength and stability using only one heavy weight (dumbbell or kettlebell) along with an optional resistance band loop. The session incorporates a guided warm-up, two energetic circuits, and a cool-down stretch. It’s low-impact, with no jumping involved, making it easy to adjust simply by changing the weight. Ideal for fitness enthusiasts of all levels!
If you find this class enjoyable, don’t miss out on the upper body variant, 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 (e.g., a 20 lb dumbbell or kettlebell)
– Optional: Resistance band loop
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### Class Summary:
The class kicks off with a guided warm-up centered on mobility and dynamic movements to ready your body for the workout. Following this, we’ll jump into two circuits tailored to engage your lower body. Here’s the breakdown:
#### **Circuit Details:**
– **Circuit 1:**
– 4 exercises
– Execute each for 45 seconds, with a 10-second rest/transition
– Finish 4 sets (2 on the right side, 2 on the left side)
– **Circuit 2:**
– 5 exercises
– Perform each for 45 seconds, followed by 10 seconds of rest/transition
– Complete 3 sets
Between the circuits, you’ll have a 1-minute recovery phase. Feel free to pause the video for extra rest if necessary. Always pay attention to your body and make modifications or stop when needed.
The session wraps up with a guided cool-down and stretch to aid recovery and relaxation.
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### Workout Outline:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (with resistance band 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 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 Get-Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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This class serves as an excellent method to boost your lower body strength while enhancing balance and mobility. If you’re in search of more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have a great workout!
xo, Nicole