**Lower Body Strength Circuits Class: A Comprehensive Full-Body Workout with Minimal Gear**
This 45-minute lower body strength circuit session is crafted to push your muscles and enhance strength utilizing just one heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The session features an organized warm-up and cool-down, providing a complete workout experience. Additionally, it’s low-impact—no jumping involved—and can easily be adjusted by opting for a lighter weight, making it suitable for all fitness levels!
If you find this session enjoyable, make sure to explore the upper body variant, which will be offered on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Overview of Lower Body Strength Circuits Class**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The session begins with a structured warm-up concentrating on mobility and dynamic actions to get your body ready and generate heat. After that, we proceed with two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After you finish all exercises in a circuit, you’ll rest for **30 seconds** prior to repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
In between the two circuits, you’ll have a **1-minute recovery interval**. Feel free to pause the video and take extra time if needed—always heed your body’s signals and modify or cease as required.
The session wraps up with a guided cool-down and stretch to aid your muscles in recovery.
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### **Workout Summary**
**01:44 – Warm-Up & Mobility**
Ready your body with a sequence of mobility tasks and dynamic actions to loosen your muscles and increase warmth.
**08:49 – Circuit Session**
**Circuit 1 (with resistance band positioned 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, 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**
Conclude the session with a guided cool-down to stretch and ease your muscles, fostering recovery and flexibility.
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I hope you find enjoyment in this lower body strength circuit session! For additional lower body workouts, take a look at my curated assortment [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole