### Lower Body Strength Circuits Class: A Comprehensive Workout with Limited Gear
This 45-minute lower body strength circuits class aims to enhance your strength and flexibility using only one heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The session is low-impact, with no jumping, making it adaptable to your fitness level—just choose a lighter weight if necessary. As always, the class features a guided warm-up and cool-down, providing a thorough workout that is appropriate for everyone.
If you like this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Items for Class:
– **One heavy weight** (I’m using a 20 lb dumbbell, but feel free to adjust according to your strength)
– **Optional:** Resistance band loop
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### Class Layout
The session begins with a guided warm-up that emphasizes mobility and dynamic movements to warm up your body and increase core temperature. Following the warm-up, we move into two primary circuits, each structured to effectively focus on your lower body muscles.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest or shift time**. After completing all exercises in a circuit, you’ll have **30 seconds to recover** before starting the circuit again.
– **Circuit 1:** Done four times (twice for each side)
– **Circuit 2:** Done three times
Between the two circuits, you will have **one minute of recovery**. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed. The class wraps up with a guided cool-down and stretch to aid your muscle recovery.
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### Session Overview
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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### Closing Remarks
I hope you enjoy this lower body strength session! It’s an excellent way to develop strength, enhance mobility, and push your limits. If you’re interested in more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole