### Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear
This 45-minute lower body strength circuit class aims to enhance your strength and mobility using just one heavy weight (you can use a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up, two dynamic circuits, and a cool-down stretch. It’s low-impact (no jumping necessary) and easily adjustable—feel free to use a lighter weight if required. Appropriate for all fitness levels, this workout is an excellent way to challenge your lower body!
If you like this class, make sure to check out the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline
We’ll begin with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. Afterward, we’ll proceed into two circuits, each focusing on different muscle groups in your lower body.
#### Circuit Summary:
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You’ll complete four sets of this circuit (two sets on the right side, two on the left side).
– **Circuit 2:** Five exercises, performed for 45 seconds each with 10 seconds of rest/transition time. You’ll finish three sets of this circuit.
Between the two circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take extra breaks if needed. Always pay attention to your body and adjust or stop as necessary.
We’ll conclude the class with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Details
**01:44 – Warm-Up & Mobility**
Get your body ready with mobility-centered movements and dynamic stretches to generate warmth and loosen your joints.
**08:49 – Circuit Workout**
**Circuit 1 (with optional resistance band around thighs):**
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top 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**
Conclude the session with guided stretches to ease your muscles and enhance flexibility.
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### Closing Remarks
I hope you find enjoyment in this lower body strength class! It’s an excellent method to develop strength and stability while keeping it low-impact. If you’re searching for additional lower body workouts, they are all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole