**Lower Body Strength Circuit Workout**
This lower body strength circuit routine requires only one heavy weight—either a dumbbell or a kettlebell will suffice—along with an optional resistance band loop. The session is 45 minutes long and features a guided warm-up and cool-down. There’s no jumping required, and it’s simple to adjust by using a lighter weight. This workout is suitable for all fitness levels!
If you like this class, an upper body alternative will be accessible this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Workout**
#### **Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
The session starts with a guided warm-up aimed at mobility and dynamic motions to ready your body. Following that, we transition into two strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.
Every exercise is performed for **45 seconds**, with **10 seconds of rest/transition time** in between movements. After finishing a full circuit, you’ll rest for **30 seconds** before doing it again.
– **Circuit 1** is completed **four times** (twice for the right side, twice for the left).
– **Circuit 2** is performed **three times**.
You’ll take **one minute of recovery** between the two circuits, but you’re welcome to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop as needed.
The session wraps up with a guided cool-down and stretch.
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### **Workout Schedule**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (Resistance Band Around Thighs)**
– 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 + 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 appreciate this lower body strength workout! You can find all my lower body routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**