### Lower Body Strength Circuits Class: An All-in-One Workout with Minimal Gear
This 45-minute lower body strength circuits class aims to enhance strength and flexibility while requiring minimal gear. You just need one heavy weight (either a dumbbell or kettlebell works) and optionally a resistance band loop. The class maintains a low-impact approach with no jumping, allowing for easy modifications by simply changing the weight. It’s an adaptable workout perfect for any fitness level!
If you find this class enjoyable, don’t forget to look for the upper body version, which is set to release this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require for Class:
– **Single heavy weight:** I’m using a 20 lb dumbbell, but you can adjust according to your own strength level.
– **Optional:** Resistance band loop for increased challenge.
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### Class Summary:
The session starts with a warm-up guided to enhance mobility and dynamic movements, priming your body for the workout. Afterward, we jump into two circuits targeting your lower body. Here’s how it’s structured:
#### **Circuit Layout:**
– **Circuit 1:** Four exercises, executed for 45 seconds each, with 10 seconds allotted for rest/transition. You’ll perform four sets (two on each side).
– **Circuit 2:** Five exercises, performed similarly for 45 seconds each with 10 seconds of rest/transition in between. You’ll complete three sets.
You’ll have a one-minute recovery between circuits. Feel free to pause the video for extra rest as needed. Always heed your body’s signals and modify or take a break as required.
The class wraps up with a guided cool-down and stretching session to aid muscle recovery.
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### Workout Details:
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### **Circuit 1 (with resistance 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 or hovering)
#### **Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Stand Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
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### Final Thoughts:
I hope you relish this lower body strength class! It’s an excellent method to enhance strength, boost mobility, and push your limits. For additional lower body workouts, feel free to explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole