**Lower Body Strength Circuits Class: A Comprehensive Workout with Limited Equipment**
This 45-minute lower body strength circuits session is crafted to enhance strength and flexibility using only one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class features a structured warm-up and cool-down, making it suitable for all fitness levels. With no jumping included and simple modifications (just opt for a lighter weight), this workout is excellent for everyone!
If you like this class, make sure to check out the upper body variant, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
The class begins with a guided warm-up concentrating on mobility and dynamic movements to prep your body for the workout. Next, we move into two strength circuits:
1. **Circuit 1:** Four exercises, each executed for 45 seconds followed by 10 seconds of rest/transition time. After finishing all four exercises, you’ll rest for 30 seconds before repeating the circuit. You’ll complete a total of four sets, alternating sides (two sets on the right, two sets on the left).
2. **Circuit 2:** Five exercises, also done for 45 seconds each with 10 seconds of rest/transition time. This circuit consists of three sets.
Between the two circuits, you’ll have a minute to recover. Feel free to pause the video and take extra rest if necessary—always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your body in recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We’ll start with movements designed to enhance mobility and generate warmth, readying your body for the upcoming circuits.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band positioned around thighs):**
– Hip Bridge (with one heel lifted)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, then Squat
– Curtsy Lunge to Knee Drive, then Squat
– Squat Clean x2 into Get-Up
– Bear Plank with Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude with a guided cool-down to facilitate stretching and relaxation of your muscles post-workout.
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### **Supplementary Information**
This lower body strength class offers a fantastic way to push your limits while keeping movements low-impact and adaptable. Remember to take breaks as required and emphasize maintaining proper form throughout the workout.
If you seek additional lower body workouts, all are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
xo, Nicole