**Lower Body Strength Circuits Class: An All-Encompassing Workout with Minimal Gear**
This 45-minute lower body strength circuit class is crafted to enhance strength and flexibility using just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band. The session features a guided warm-up and cool-down, making it suitable for all fitness levels. No jumping is included, and modifications are simple to apply—just choose a lighter weight if necessary. This workout is ideal for anyone eager to challenge their lower body!
If you liked this class, be sure to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body and generate heat. Following this, we jump into two distinct circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before going through the circuit again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
Between the two circuits, a **1-minute recovery** period is provided. Feel free to pause the video for 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 your body’s recovery.
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### **Workout Breakdown**
Here’s a comprehensive breakdown of the class:
**01:44 – Warm-Up & Mobility**
A guided warm-up to get your body ready for the workout.
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– 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 Knee Drive into Squat
– Curtsy Lunge Knee Drive into Squat
– Squat Clean x2 into Get-Up
– Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
A guided cool-down to assist your muscles in recovering and enhancing flexibility.
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### **Final Thoughts**
I hope you have a great time with this lower body strength class! It’s an excellent opportunity to build strength and stability while testing your endurance. If you’re seeking more lower body workouts, you can find a complete list organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole