**Lower Body Strength Circuits Class: A Complete Workout with Minimal Gear**
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility using only one heavy weight (either a dumbbell or kettlebell) with an optional resistance band. The class features a guided warm-up and cool-down, catering to all fitness levels. Additionally, it’s low-impact—no jumping necessary—and can be easily adjusted by changing the weight.
If you find this class enjoyable, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Require for Class**
– **Equipment:**
– A single heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band
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### **Class Overview**
We’ll kick off with a guided warm-up aimed at mobility and dynamic movements to set your body up for the workout. Following that, we’ll jump into two circuits of exercises, each intended to focus on your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. After completing all exercises in a circuit, you will have a **30-second** rest before repeating the circuit.
– **Circuit 1:** Done **4 times** (twice on each side).
– **Circuit 2:** Done **3 times**.
Between the circuits, there will be a **1-minute recovery period**, but you’re welcome to pause the video and take extra time if necessary. Always listen to your body—feel free to modify or halt as needed.
The class wraps up with a guided cool-down and stretch to assist in your recovery.
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### **Workout Breakdown**
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (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 with Knee Drive + Squat
3. Curtsy Lunge with Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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### **Final Thoughts**
I hope you find this lower body strength class enjoyable! It’s an excellent way to challenge your muscles, boost flexibility, and enhance strength. If you’re interested in more lower body workouts, all of them are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole