**Lower Body Strength Circuit Workout**
This lower body strength circuit workout utilizes just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session spans 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, and modifications are simple—just opt for a lighter weight if needed. This workout is appropriate for all fitness levels!
If you appreciate this class, don’t forget to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The class starts with a guided warm-up, concentrating on mobility and integrating dynamic movements to gradually warm up the muscles. Following the warm-up, we proceed to the main workout, which is divided into two circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is conducted for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second break** before starting the circuit again.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
Between the circuits, you’ll have **one minute to recover**, but you can pause the video and take extra rest if needed. Always pay attention to your body and adjust or stop as necessary.
The class wraps up with a guided cool-down and stretching session.
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### **Workout Overview**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (Resistance Band Around Thighs)**
– Hip Bridge (one heel elevated)
– 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 + Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
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I hope you love this lower body strength workout! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**