### Lower Body Strength Circuits Class: A Comprehensive Workout with Limited Equipment
This 45-minute lower body strength circuit class aims to enhance strength and mobility with just one heavy weight (either a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session includes a structured warm-up and cool-down, featuring low-impact movements with no jumping. It’s easily adaptable—choose a lighter weight if necessary. This workout is suitable for all fitness levels!
If you like this session, don’t forget to explore the upper body equivalent, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Lower Body Strength Circuits Class Summary
#### Required Equipment:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Outline
The class starts with a guided warm-up focusing on mobility and dynamic movements to ready your body and generate warmth. After that, we transition into two separate circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** break 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 have a **1-minute recovery time** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and alter or stop as needed.
The class wraps up with a guided cool-down and stretch to assist your body’s recovery.
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### Workout Details
**Warm-Up & Mobility**
– 01:44
**Circuit Workout**
– 08:49
#### Circuit 1 (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, hovering)
#### 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
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### Closing Thoughts
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole