### Lower Body Strength Circuits Class: A Total Body Challenge with Minimal Gear
This 45-minute lower body strength circuit class is crafted to enhance strength and mobility using just one substantial weight (either a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for all fitness levels. Additionally, it avoids any jumping, and modifications are straightforward—just choose a lighter weight if necessary. Whether you’re a novice or a dedicated fitness lover, this workout is an excellent option!
If you like this class, don’t miss the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for Class:
– **Equipment:**
– One heavy weight (I’ll be using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
We’ll begin with a guided warm-up aimed at mobility and dynamic movements to prepare your body for the session. After that, we’ll jump into two circuits specifically targeting your lower body. Here’s the plan:
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds for rest/transition. You’ll go through four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises, each done for 45 seconds with 10 seconds for rest/transition. You’ll complete three sets of this circuit.
After the two circuits, you’ll have a one-minute recovery break. Feel free to pause the video and take extra time if needed—always tune in to your body and modify or pause as necessary. The class concludes with a guided cool-down and stretch to aid in recovery.
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### Workout Breakdown
Here’s an in-depth breakdown of the class:
– **Warm-Up & Mobility (01:44)**
A guided warm-up to loosen your joints and engage your muscles.
– **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, hovering)
**Circuit 2:**
1. Sumo Squat with Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
A guided cool-down to relax your muscles and enhance flexibility.
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### Additional Notes
This workout is structured to be demanding yet customizable, allowing you to adjust it to your fitness level. Be sure to stay hydrated, take necessary breaks, and concentrate on maintaining proper form during the class.
If you’re interested in more lower body workouts, you can find a collection of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout, and I’d love to hear how it goes!
xo,
Nicole