**Lower Body Strength Circuits Class: A Comprehensive Workout with Limited Equipment**
This 45-minute lower body strength circuits session is crafted to enhance your strength and mobility using only one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, is low-impact (no jumping), and is easily adjustable by modifying the weight. It’s an adaptable workout perfect for every fitness level!
If you appreciate this class, don’t forget to explore the upper body version, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Require for Class:**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body and raise your heart rate. Following that, we’ll jump into two strength circuits, each created to effectively engage your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once a full circuit is finished, you’ll have a **30-second** rest before repeating.
– **Circuit 1:** Completed in **four sets** (two sets on the right side, two on the left).
– **Circuit 2:** Completed in **three sets**.
You’ll enjoy a **one-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and adapt or stop if needed.
The session concludes with a guided cool-down and stretch to facilitate recovery and relaxation.
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### **Workout Breakdown**
– **01:44 – Warm-Up & Mobility**
A combination of mobility exercises and dynamic movements to ready your body for the session.
– **08:49 – Circuit Workout**
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get-Up
– Bear Plank Knee Taps (bodyweight)
– **41:04 – Cool-Down & Stretch**
A guided cool-down aimed at aiding your recovery and enhancing flexibility.
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### **Closing Remarks**
I hope you find this lower body strength class enjoyable! If you seek additional lower body workouts, you can access all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Let me know how it turns out!
xo,
Nicole