**Lower Body Strength Circuits Class: A Comprehensive Workout with Limited Gear**
In this 45-minute lower body strength circuit class, you’ll challenge and enhance your lower body using just a single heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. This low-impact class features no jumping, making it suitable for all fitness levels. Modifications are straightforward—just opt for a lighter weight if necessary. As always, the session incorporates a guided warm-up and cool-down to guarantee a secure and productive workout.
If you find this class enjoyable, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Overview of Lower Body Strength Circuits Class**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Structure of the Class**
We’ll start with a guided warm-up aimed at mobility and dynamic movements to prepare your body for the workout. Following that, we will jump into two distinct exercise circuits:
– **Circuit 1:** Four exercises, carried out for 45 seconds each with 10 seconds of rest/transition time. You’ll complete this circuit four times (two on each side).
– **Circuit 2:** Five exercises, executed for 45 seconds each with 10 seconds of rest/transition time. This circuit will be done three times.
Between both circuits, enjoy a one-minute recovery break. Feel free to pause the video and take extra rest if necessary—always pay attention to your body and modify or halt as needed.
To close the class, there will be a guided cool-down and stretch to aid your muscles in recovery and relaxation.
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### **Breakdown of the Workout**
**Warm-Up & Mobility:**
– 01:44
**Workout Circuit:**
– 08:49
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel lifted)
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, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:**
– 41:04
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### **Additional Insights**
This lower body workout is excellent for developing strength and stability while keeping the equipment minimal. Always remember to listen to your body, take breaks whenever necessary, and adjust exercises to match your fitness level.
For more lower body workout options, you can find them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole