### Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear
This 45-minute lower body strength circuits class is crafted to enhance your strength and stability by utilizing just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class is designed to be low-impact—no jumping required—and can be easily adjusted based on the weight you select. It’s a flexible workout appropriate for every fitness level, featuring a guided warm-up and cool-down session.
If you appreciate this class, don’t forget to explore the upper body version, which will be launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Items for Class:
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
We will commence with a guided warm-up aimed at mobility and dynamic movements to get your body ready and raise your heart rate. Following this, we’ll engage in two strength circuits specifically crafted to focus on your lower body.
– **Circuit 1:** Consists of four exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You will complete four rounds of this circuit (two on the right side, two on the left).
– **Circuit 2:** Comprises five exercises, also executed for 45 seconds each with 10 seconds of rest/transition time. This circuit will be repeated three times.
In between the two circuits, you’ll have a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body, making adjustments or stopping as required.
We will conclude the class with a guided cool-down and stretch to facilitate recovery.
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### Workout Details
– **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 Lifts
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, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Stand Up
5. (Bodyweight) Bear Plank with Knee Touches
– **41:04** – Cool-Down & Stretch
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This lower body strength class serves as an excellent method to fortify strength, stability, and endurance. If you’re seeking additional lower body workouts, you can discover them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole