### Lower Body Strength Circuits Class: A Comprehensive Workout with Limited Equipment
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up, followed by two dynamic circuits and a cool-down stretching routine. It’s low-impact—no jumping is involved—and can be easily adjusted by changing the weight. Perfect for all fitness levels, this class is an excellent way to engage your lower body!
If you find this workout enjoyable, make sure to explore the upper body equivalent, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
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### Class Synopsis
We will kick things off with a guided warm-up aimed at enhancing mobility and featuring dynamic movements to ready your body for the workout. Following that, we’ll jump into two circuits:
– **Circuit 1:** Four exercises, performed twice on each side (right and left).
– **Circuit 2:** Five exercises, carried out three times.
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After completing a full round of a circuit, you will have **30 seconds of rest** before starting the next round.
Between Circuit 1 and Circuit 2, there will be a **1-minute recovery interval**. Feel free to pause the video and take extra rest if required. Always be attentive to your body and adjust or stop as needed.
We will conclude the class with a guided cool-down and stretch to assist your body in recovering.
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### Workout Details
– **Warm-Up & Mobility (01:44)**
Engage your body with a series of mobility exercises and dynamic stretches to cultivate warmth and gear up for the circuits.
– **Circuit 1 (08:49)**
*Optional: Employ a resistance band loop around your thighs.*
– Hip Bridge (one heel lifted)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
Complete four sets of Circuit 1 (two on the right side, two on the left side).
– **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)
Complete three sets of Circuit 2.
– **Cool-Down & Stretch (41:04)**
Conclude the class with a variety of stretches to alleviate tension and encourage recovery.
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### Closing Thoughts
I trust you will enjoy this lower body strength class! If you’re seeking more lower body workouts, you can discover all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole