### Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear
This 45-minute lower body strength circuit class aims to enhance strength and stability utilizing just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring it’s suitable for all fitness levels. Additionally, there’s no jumping required, and adjustments are simple—just choose a lighter weight if necessary. It’s a flexible workout that caters to everyone!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Equipment Required
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Summary
The class begins with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body and increase warmth. After that, we’ll proceed to two separate circuits of exercises. Here’s the outline:
1. **Circuit 1**: Four exercises performed for 45 seconds each, with 10 seconds of rest/transition time between movements. After finishing all four exercises, you’ll rest for 30 seconds before starting the circuit again. You’ll complete **four sets** of Circuit 1 (two on the right side and two on the left side).
2. **Circuit 2**: Five exercises performed in the same structure—45 seconds of work, 10 seconds of rest. You’ll complete **three sets** of Circuit 2.
Between the circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop when needed.
The class concludes with a guided cool-down and stretch to aid your recovery and relaxation.
—
### Workout Details
**Warm-Up & Mobility (01:44)**
We’ll begin with movements designed to improve mobility and gradually warm up the body.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop around thighs (optional)*
– Hip Bridge (one heel raised)
– 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 to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
Conclude with a guided cool-down to stretch and relax your muscles.
—
### Closing Remarks
I hope this lower body strength class brings you joy! If you’re seeking additional lower body workouts, you can locate them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole