**Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear**
This 45-minute circuit class focusing on lower body strength aims to enhance both strength and mobility utilizing just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a structured warm-up and cool-down, and is easily adaptable for all fitness levels—simply adjust the weight as needed. Additionally, there are no jumping exercises, making it suitable for everyone!
If you appreciate this workout, don’t forget to explore the upper body version, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Required Equipment for Class**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The class starts with a guided warm-up aiming at enhancing mobility and preparing your body for the workout through dynamic movements. Next, we transition into two strength circuits, concentrating on the lower body.
– **Circuit 1:** Consists of four exercises performed for 45 seconds each, with a 10-second rest/transition period between exercises. You will complete four rounds of this circuit (two rounds on the right side, two on the left).
– **Circuit 2:** Comprises five exercises to be done for 45 seconds each, with a 10-second rest/transition period. This circuit is performed three times.
There is a one-minute recovery period between the two circuits. Feel free to pause the video and take additional time if required. Always pay attention to your body, and modify or cease as needed.
The class concludes with a guided cool-down and stretching session to aid in recovery.
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### **Workout Schedule**
**Warm-Up & Mobility**
– 01:44 Begin with dynamic movements to elevate body temperature and enhance mobility.
**Circuit Workout**
– 08:49 Commence with the circuit segment of the workout.
**Circuit 1 (with resistance band placed around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, followed by a Squat
3. Curtsy Lunge with Knee Drive, followed by a Squat
4. Squat Clean x2 with Get-Up
5. Bear Plank Knee Taps (using bodyweight)
**Cool-Down & Stretch**
– 41:04 Conclude the class with a guided cool-down to relax and stretch your muscles.
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### **Final Reflections**
I hope you find this lower body strength class enjoyable! It’s an excellent method to enhance strength, boost mobility, and challenge yourself. If you seek additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Wishing you great training!
xo, Nicole