### Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and stability using merely one heavy weight (either a kettlebell or dumbbell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, making it suitable for individuals at all fitness levels. There’s no jumping involved, and adjustments are straightforward—simply choose a lighter weight if necessary. This workout is ideal for anyone eager to push their lower body!
If you appreciate this class, don’t forget to explore the upper body variation, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 Overview:
We’ll commence with a guided warm-up emphasizing mobility and dynamic movements to get your body ready for the workout. The class is organized into two circuits, each honing in on your lower body in distinct ways.
#### Circuit Details:
– **Circuit 1:** Four exercises, completed for 45 seconds each with 10 seconds of rest/transition time in between. You’ll perform four rounds of this circuit (twice on the right side, twice on the left side).
– **Circuit 2:** Five exercises, likewise performed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three rounds of this circuit.
Between the two circuits, a 1-minute recovery period will be provided. Feel free to pause the video and take extra rest if required. Always heed your body’s signals—adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to facilitate your body’s recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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, 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)
– **41:04** – Cool-Down & Stretch
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### Final Thoughts:
I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole