**Lower Body Strength Circuit Workout**
This lower body strength circuit session requires only one heavy weight—either a kettlebell or dumbbell—and an optional resistance band loop. The duration of the class is 45 minutes and features a guided warm-up and cool-down. There is no jumping involved, and it can be easily modified with a lighter weight. It’s suitable for all fitness levels!
If you liked this session, an upper body version will be posted on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuit Workout**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The class kicks off with a guided warm-up that emphasizes mobility and includes dynamic movements to generate heat in the muscles. Following that, we transition into the circuit segment of the workout, which features two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** comprises five exercises.
Every exercise is performed for **45 seconds**, accompanied by **10 seconds of rest/transition time** between movements. After completing all the exercises in the circuit, there will be a **30-second** rest before starting again.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
Between the two circuits, you’ll have **one minute for recovery**—but feel free to pause the video and take additional time if required. Always pay attention to your body and make modifications or stop as needed.
The class wraps up with a guided cool-down and stretching session.
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### **Workout Overview**
**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
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I hope you have fun with this lower body strength workout! You can locate all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**