### Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear
This 45-minute lower body strength circuits class aims to enhance your strength and flexibility using just one heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, requires no jumping, and can easily be adjusted—ideal for any fitness level. Simply change the weight to fit your preferences, and you’re set!
If you like this workout, don’t forget to explore the upper body edition, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for Class:
– **One heavy weight** (e.g., a 20 lb dumbbell or kettlebell)
– **Optional:** Resistance band loop
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### Class Overview
The class starts with a guided warm-up concentrating on mobility and dynamic movements to get your body ready for the workout. Following that, we’ll move into two circuits of strength exercises, each intended to engage your lower body.
#### Circuit Structure:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll get a **30-second** 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**
You’ll enjoy a **1-minute recovery** between the two circuits. Don’t hesitate to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The session wraps up with a guided cool-down and stretch to facilitate your recovery.
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### Workout Breakdown
**Warm-Up & Mobility:** 01:44
**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 hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2 into Get-Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:** 41:04
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### Additional Notes
This lower body strength class is an excellent way to enhance strength and stability while pushing your endurance. If you seek more lower body routines, you can discover them all arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout, and remember to take breaks and modify as you see fit. Let’s get moving!
xo,
Nicole