**Lower Body Strength Circuits Class: An All-in-One Workout with Limited Gear**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility using just one heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. The class consists of a guided warm-up and cool-down, ensuring it’s suitable for all fitness levels. There’s no jumping, and modifications are simple—just choose a lighter weight if desired. This workout is excellent for anyone aiming to challenge their lower body!
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.
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### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body and increase warmth. Following this, we transition into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** break before starting again.
– **Circuit 1:** Done four times (twice on the right side and twice on the left side).
– **Circuit 2:** Done three times.
You’ll enjoy a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if required—always listen to your body and modify or stop as necessary.
The class concludes with a guided cool-down and stretching session to aid your body in recovery.
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### **Workout Details**
**Warm-Up & Mobility:** 1:44
– A combination of mobility drills and dynamic movements to ready your body for the workout.
**Circuit 1 (Resistance Band Around Thighs):** 8:49
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)
**Cool-Down & Stretch:** 41:04
– A guided series of stretches to unwind and recover after the workout.
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I hope you love this lower body strength class! For more lower body workouts, browse my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole