### Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility using just one substantial weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. With no jumping required, this workout is easily adjustable—simply select a lighter weight if necessary. It accommodates all fitness levels and features a guided warm-up and cool-down to ensure a secure and efficient session.
If you find this class enjoyable, be sure to look for the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### What You Will Require
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
—
### Class Outline
The class kicks off with a guided warm-up centering on mobility and dynamic movements to ready your body for the workout. After that, we jump into two distinct circuits, each aimed at targeting your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest or transition period**. Upon finishing all exercises in a circuit, you’ll receive **30 seconds of rest** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, a **1-minute recovery time** is allotted. Feel free to pause the video for additional rest if necessary. Always heed your body’s signals and adjust or stop as required.
The class concludes with a guided cool-down and stretch to facilitate your recovery.
—
### Workout Breakdown
Here’s a comprehensive breakdown of the class:
– **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, Tap
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 to Get Up
5. Bear Plank with Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
—
### Closing Thoughts
I hope you find enjoyment in this lower body strength class! If you’re in search of additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Wishing you happy training!
xo, Nicole