### Lower Body Strength Circuits Class: An All-Encompassing Workout with Minimal Gear
This 45-minute lower body strength circuits class is crafted to aid you in enhancing strength and stability using merely a single heavy weight (dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, guaranteeing a comprehensive workout experience. With no jumping involved and straightforward modifications available (just opt for a lighter weight), this class is suitable for every fitness level.
If you appreciate this workout, don’t forget to explore 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 hefty 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 aimed at mobility and dynamic movements to ready your body and generate heat. After that, we plunge into two circuits featuring strength-centered exercises.
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds for rest/transition. Upon completing all four exercises, you’ll rest for 30 seconds before reiterating the circuit. This circuit is performed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Five exercises, also executed for 45 seconds each with 10 seconds for rest/transition. You’ll tackle this circuit three times.
Between the two circuits, there’s a one-minute recovery interval. Feel free to pause the video and take extra rest if necessary. Always heed your body and modify or pause as warranted.
The class wraps up with a guided cool-down and stretch to assist your body in recovering.
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### Workout Schedule:
Here’s a detailed timeline of the class:
– **01:44 – Warm-Up & Mobility**
– **08:49 – Circuit Workout**
**Circuit 1 (with resistance band placed around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank with Knee Taps (bodyweight)
– **41:04 – Cool-Down & Stretch**
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### Final Thoughts:
I hope you find enjoyment in this lower body strength class! It’s an excellent way to challenge yourself and increase strength while maintaining a low-impact approach. If you’re seeking additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong and enjoy!
xo, Nicole