### Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear
This 45-minute lower body strength circuit session aims to enhance strength and flexibility using only one heavy weight (a dumbbell or kettlebell is ideal) alongside an optional resistance band loop. The class features a structured warm-up and cool-down, making it suitable for all fitness backgrounds. Additionally, there are no jumps involved, and modifications are simple—just opt for a lighter weight if necessary. This workout is excellent for anyone seeking to boost their lower body strength!
If you like this class, don’t miss the upper body version, arriving on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Outline
We will commence with a guided warm-up that emphasizes mobility and dynamic exercises to prepare your body for the upcoming workout. After that, we’ll dive into two distinct circuits, each crafted to effectively engage your lower body muscles.
#### Circuit Details:
– **Circuit 1:** Four exercises, each executed for 45 seconds with 10 seconds for rest/transition. You will complete a total of four sets (two sets on the right side and two on the left).
– **Circuit 2:** Five exercises, also performed for 45 seconds with 10 seconds for rest/transition. A total of three sets will be completed.
You’ll have a one-minute recovery break between circuits. Feel free to pause the video and take additional time if needed—always heed your body’s signals and adjust or take breaks as required. The session concludes with a guided cool-down and stretching to aid recovery.
—
### Workout Details
**Warm-Up & Mobility (01:44)**
We will begin with a sequence of mobility and dynamic exercises to ready your body for the forthcoming circuits.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop positioned around thighs (optional)*
1. Hip Bridge (with one heel raised)
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
Finish the class with a guided stretching session to help you relax and recover.
—
### Additional Notes:
– Rest for 30 seconds between sets in each circuit.
– Take a one-minute recovery break between Circuit 1 and Circuit 2.
– Feel free to make adjustments by using lighter weights or omitting the resistance band.
—
I hope you enjoy this lower body strength session! For more lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole