### 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 using only one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for participants of all fitness levels. With no jumping included, modifications are easy—feel free to use a lighter weight if necessary. This session is ideal for those who want to effectively engage their lower body!
If you liked this class, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Summary
The class starts with a guided warm-up designed to enhance mobility and incorporate dynamic movements to prepare your body and generate warmth. Following that, we proceed to two primary circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you take a **30-second** rest before repeating that circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
You’ll enjoy a **1-minute recovery break** between the two circuits. Feel free to pause the video and extend your break if necessary—always pay attention to your body and adjust or stop as required.
The session wraps up with a guided cool-down and stretching to assist your muscles in recovery.
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### Workout Details
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance band placed around thighs)
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lift
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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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### Closing Thoughts
I hope you find enjoyment in this lower body strength class! If you’re searching for more lower body workouts, you can locate them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole