### Lower Body Strength Circuits Class: A Complete Workout with Minimal Gear
This 45-minute lower body strength circuits class is crafted to assist you in enhancing strength and stability using just one heavy weight (a dumbbell or kettlebell works wonderfully) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it appropriate for all fitness levels. Furthermore, there’s no jumping involved, and modifications are straightforward—just choose a lighter weight if necessary. It’s a workout that’s accessible and effective for everyone!
If you appreciate this class, do check out the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require for Class
– **Equipment:**
– One heavy weight (I’m utilizing 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 prepare your body and build warmth. Following this, we proceed into two separate circuits, each specifically aimed at effectively targeting your lower body muscles.
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds for rest/transition. You’ll complete four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises, similarly performed for 45 seconds each with 10 seconds for rest/transition. You’ll finish three sets of this circuit.
Between the two circuits, a one-minute recovery period is provided. Feel free to pause the video and take extra time if necessary. Always heed your body’s signals and modify or halt as needed.
The class concludes with a guided cool-down and stretch to aid your body in recovery and relaxation.
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### Workout Breakdown
Here’s a comprehensive breakdown of the class:
– **01:44 – Warm-Up & Mobility:** A combination of mobility exercises and dynamic movements to prepare your body.
– **08:49 – Circuit Workout:**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Stand Up
– Bear Plank Knee Taps (bodyweight)
– **41:04 – Cool-Down & Stretch:** A guided stretch to unwind and recover after the workout.
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### Final Remarks
I trust you will enjoy this lower body strength circuits class! It’s an excellent method to challenge yourself while concentrating on strength and stability. If you’re seeking additional lower body workouts, you can find them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole