**Lower Body Strength Circuits Workout**
This lower body strength circuit session utilizes just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The workout duration is 45 minutes and features a guided warm-up and cool-down. There’s no jumping required, and adjustments are straightforward—just opt for a lighter weight if necessary. This routine is appropriate for all fitness levels!
If you like this class, make sure to explore the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **Lower Body Strength Circuits Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We kick off with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready. Following this, we dive into two distinct strength circuits.
– **Circuit 1** is made up of four exercises.
– **Circuit 2** has five exercises.
Each exercise is executed for **45 seconds**, with a subsequent **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1** is done **four times** (twice on the right side and twice on the left).
– **Circuit 2** is completed **three times**.
A **one-minute recovery** is provided between the two circuits, but you may pause the video for additional rest if needed. Always pay attention to your body—modify or halt as required.
The class wraps up with a guided cool-down and stretching session.
—
### **Workout Outline**
**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 have a great time with this lower body strength workout! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**