**Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear**
This 45-minute lower body strength circuit session aims to enhance strength and mobility with just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact and avoids jumping, making it easy to adjust by simply opting for a lighter weight. It’s an adaptable workout appropriate for all fitness levels, featuring a guided warm-up and cool-down.
If you appreciate this class, don’t forget to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Breakdown**
The session starts with a guided warm-up aimed at mobility and dynamic movements, preparing your body for the workout ahead. We then transition into two distinct circuits, each crafted to target your lower body.
– **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds of rest/transition time between exercises. You’ll perform four rounds of this circuit (two on the right side, two on the left side), including 30 seconds of rest between each round.
– **Circuit 2:** Five exercises carried out for 45 seconds each, also with 10 seconds of rest/transition time. You’ll complete three rounds of this circuit.
Between the two circuits, a one-minute recovery interval is provided. Feel free to pause the video and take more time if necessary. Always attune to your body, and modify or cease as needed.
The class wraps up with a guided cool-down and stretching session to aid your body’s recovery.
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### **Workout Details**
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Upper Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**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)
**Cool Down & Stretch:** 41:04
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This lower body strength class is an excellent means to develop strength, enhance mobility, and push your limits. For more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session!
xo, Nicole