### Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear
This 45-minute lower body strength circuit session is tailored to enhance your strength and mobility utilizing just one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, making it easily adjustable for all fitness levels. Just modify the weight to meet your preferences, and you’re ready to start!
If you find this workout enjoyable, don’t forget to explore the upper body variation, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### What You’ll Require
– **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 ready your body for the workout. Next, we jump into two circuits featuring strength exercises:
– **Circuit 1:** Comprises four exercises
– **Circuit 2:** Comprises five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises within a circuit, you’ll take a **30-second break** prior to repeating the circuit.
– **Circuit 1:** You’ll perform four sets (two on the right side and two on the left side).
– **Circuit 2:** You’ll perform three sets.
Between the circuits, you’ll enjoy a **1-minute recovery break**. You’re welcome to pause the video and take extra breaks as needed. Always heed your body, modify any exercises as needed, and stop if something feels off.
The class concludes with a guided cool-down and stretch to aid in your recovery.
—
### Workout Overview
– **Warm-Up & Mobility** (01:44)
Prepare your body with a sequence of mobility and dynamic movements to generate warmth and enhance your range of motion.
– **Circuit 1** (08:49)
For this circuit, position the resistance band loop around your thighs (optional). Exercises include:
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
– **Circuit 2**
This circuit emphasizes lower body strength and stability. Exercises include:
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, followed by a Squat
– Curtsy Lunge with Knee Drive, followed by a Squat
– Squat Clean x2 into a Get-Up
– Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch** (41:04)
Conclude the class with a guided cool-down to ease your muscles and enhance recovery.
—
### Closing Thoughts
I trust you’ll enjoy this lower body strength class! It’s an excellent method to build strength, boost mobility, and challenge your lower body. Should you desire more lower body workouts, they can all be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole