**Lower Body Strength Circuit Workout**
This lower body strength circuit workout is crafted to enhance strength with just one substantial 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 included, and it can easily be adjusted by opting for a lighter weight. This workout suits all fitness levels!
If you appreciate this class, don’t miss the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Structure:**
We begin with a guided warm-up emphasizing mobility and dynamic movements to ready your body. Following that, we transition into two strength 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, rest for **30 seconds** before starting again
– **Circuit 1 is repeated four times** (twice on each side)
– **Circuit 2 is repeated three times**
You’ll enjoy a **one-minute recovery** between the two circuits, but feel free to pause the video and take additional time if necessary. Always heed your body’s signals and modify as needed.
The workout wraps up with a guided cool-down and stretch.
### **Workout Breakdown:**
**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! All my lower body workouts are neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**