**Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear**
This 45-minute lower body strength circuit class is crafted to challenge and enhance your lower body with minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact (no jumps!) and can be easily modified—just tweak the weight to match your fitness level. It’s an excellent choice for all fitness enthusiasts!
If you like this workout, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Overview of the Lower Body Strength Circuits Class**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up that focuses on mobility and dynamic movements to prepare your body. Afterward, we dive into two unique circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** rest before cycling through the circuit again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
There’s a **one-minute recovery period** between the two circuits, but you’re welcome to pause the video and take extra rest if needed. Always listen to your body and adjust or stop as necessary.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
—
### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
The warm-up features mobility exercises and dynamic movements to ready your muscles and joints for the session.
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Upper 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 Knee Drive + Squat
3. Curtsy Lunge Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
The class concludes with a guided cool-down and stretch to relax your muscles and enhance flexibility.
—
I hope you appreciate this lower body strength class! For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole