### Lower Body Strength Circuits Class: A Total-Body Workout with Minimal Gear
Are you aiming to enhance your strength and sculpt your lower body? This 45-minute lower body strength circuits class is exactly what you’re after! All that’s required is one heavy weight (either a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact (no jumping involved!) and easily adjustable—simply modify the weight according to your fitness level. Whether you’re just starting out or have some experience, this workout caters to everyone.
As usual, the class features a guided warm-up to get you ready and a cool-down to aid in your recovery. If you like this session, be sure to check out the upper body variation, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week!
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### What You’ll Need for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview:
The session kicks off with a guided warm-up aimed at enhancing mobility and introducing dynamic movements to get your body ready. Following that, we will jump into two demanding circuits focusing on your lower body muscles.
– **Circuit 1:** Four exercises, each performed for 45 seconds with a 10-second rest/transition interval. You’ll execute four sets in total (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, performed for 45 seconds each with a 10-second rest/transition interval. You’ll undergo three sets in total.
Between the two circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video and take additional time if needed—always listen to your body and adjust or stop as required. The class concludes with a guided cool-down and stretch to facilitate your recovery and relaxation.
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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 elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Touch
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, Stand Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04:** Cool Down & Stretch
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### Final Thoughts:
I hope you find enjoyment in this lower body strength class! It’s an excellent method to develop strength, enhance mobility, and challenge yourself. If you’re seeking further lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for joining me—looking forward to seeing you in class!
**xo, Nicole**