**Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear**
This 45-minute lower body strength circuits class is crafted to assist you in enhancing strength and stability utilizing just one substantial weight (either a dumbbell or kettlebell works perfectly) along with an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring accessibility for all fitness levels. With no jumping required and simple modifications available (choose a lighter weight if necessary), this workout is ideal for everyone!
If you appreciate this class, make sure to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Class Summary: Lower Body Strength Circuits**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class initiates with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body for the workout. Following that, we will transition into two distinct circuits tailored to focus on your lower body.
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Comprises five exercises
Each exercise is executed for **45 seconds**, accompanied by **10 seconds for rest/transition**. Once all exercises in a circuit are finished, you’ll take a **30-second** break before reheating the circuit.
– Circuit 1 is performed four times (twice on the right side, twice on the left).
– Circuit 2 is executed three times.
A **1-minute recovery** is provided between the two circuits. Feel free to pause the video and take more rest if you need to. Always pay attention to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch to aid your body in recovery.
—
### **Workout Details**
**Warm-Up & Mobility (01:44)**
We’ll kick off with exercises to loosen your joints and warm 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 or elevated)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude with stretches to ease your muscles and enhance flexibility.
—
### **Final Thoughts**
I hope you find enjoyment in this lower body strength class! It’s an excellent method to cultivate strength and stability while keeping it straightforward with minimal gear. If you’re in search of more lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole