**Lower Body Strength Circuit Workout**
This lower body strength circuit session requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The workout spans 45 minutes and features a structured warm-up and cool-down. There’s no jumping included, and modifications are straightforward—just opt for a lighter weight if necessary. This workout is suitable for all fitness levels!
If you like this class, make sure to explore the upper body edition, which is 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
We will start with a guided warm-up, emphasizing mobility and dynamic movements to prep the body. Following that, we’ll transition into two distinct strength circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will be executed for **45 seconds**, with **10 seconds for rest/transition** in between. After finishing all exercises in a circuit, take a **30-second** break before repeating.
– **Circuit 1:** Done **four times** (twice on the right, twice on the left).
– **Circuit 2:** Done **three times**.
Between the two circuits, enjoy **one minute of recovery**, but don’t hesitate to pause the video and take extra rest if needed. Always pay attention to your body and adapt or stop as required.
We’ll conclude the class with a guided cool-down and stretch.
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### **Workout Outline**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1 (Resistance Band Around Thighs)**
– Hip Bridge (with one heel lifted)
– 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 this lower body strength workout enjoyable! You can access all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**