**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit session needs just one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a guided warm-up and cool-down and excludes jumping, allowing for easy modifications—just opt for a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you like this session, don’t forget to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **Lower Body Strength Circuit Class**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
#### **Structure of the Workout:**
The session starts with a guided warm-up, concentrating on mobility and dynamic movements to prime your body. Following this, we transition into two distinct strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
– Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**.
– After finishing all exercises in a circuit, you’ll rest for **30 seconds** prior to repeating the circuit.
You’ll complete:
– **4 rounds of Circuit 1** (twice on the right side, twice on the left).
– **3 rounds of Circuit 2**.
Between the two circuits, you’ll have a **1-minute recovery**, but feel free to pause the video and take additional rest if necessary. Always pay attention to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretching session.
—
### **Details of the Workout**
**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 + 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**
—
I hope you find enjoyment in this lower body strength workout! You can discover all my lower body sessions organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**