**Lower Body Strength Circuit Workout**
This lower body strength circuit workout only requires one heavy weight—be it a dumbbell or kettlebell—and an optional resistance band loop. The session is 45 minutes long and features a guided warm-up and cool-down. There’s no jumping, and modifications are easy—simply choose a lighter weight if necessary. This workout is suitable for all fitness levels!
If you like this class, don’t forget to check out the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **Lower Body Strength Circuit Class**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
This class kicks off with a guided warm-up that emphasizes mobility and includes dynamic movements to get your muscles activated. After that, we transition into two organized circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** break before redoing the circuit.
– **Circuit 1** is done **four times** (twice on each side).
– **Circuit 2** is performed **three times**.
You’ll enjoy a **one-minute recovery** in between the two circuits, but feel free to pause the video for additional time if you require it. Always pay attention to your body and modify or stop when needed.
The class 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 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
—
I hope you have a great time with this lower body strength workout! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**