### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout utilizes just one heavy weight (either a dumbbell or a kettlebell) and includes an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, allowing for easy modifications by opting for a lighter weight. It’s suitable for all fitness levels!
If you liked this class, be sure to explore the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### Equipment Needed
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
—
### Workout Structure
We kick things off with a guided warm-up emphasizing mobility and dynamic movements to get the body ready. The workout is divided into two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time** between exercises. After finishing all the exercises in a circuit, you’ll rest for **30 seconds** prior to repeating.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
Between the circuits, you’ll enjoy a **one-minute recovery**, but don’t hesitate to pause the video and take extra time if you require. Always pay attention to your body and adjust as needed.
The session 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 Knee Drive + Squat
– Curtsy Lunge Knee Drive + Squat
– Squat Clean x2 + Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
—
Enjoy this lower body strength workout! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**