### Lower Body Strength Circuits Class: A Comprehensive Workout with Minimal Gear
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and stability using just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. With no jumping required and easy modifications provided, this workout is suitable for all fitness levels. As usual, the class features a guided warm-up and cool-down to guarantee a safe and effective session.
If you find this workout enjoyable, be sure to look for the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Class Overview
#### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body for the workout. Next, we transition into two strength circuits, each aimed at working your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing a full circuit, you’ll have a **30 seconds** rest before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Additionally, there’s a **1-minute recovery** between the circuits. Feel free to pause the video and take extra rest if required—always tune into your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch to aid your muscles in recovery and reduce soreness.
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### Workout Breakdown
**Warm-Up & Mobility:** 01:44
– A combination of mobility exercises and dynamic movements to generate warmth and prepare your body for the session.
**Circuit Workout:** 08:49
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:** 41:04
– A guided stretch to ease your muscles and boost flexibility.
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### Final Thoughts
I hope you find this lower body strength class enjoyable! It’s an excellent way to develop strength, enhance stability, and push your limits. For more lower body workouts, take a look at my full collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole