**Lower Body Strength Circuits Workout**

This lower body strength circuit session requires only one heavy weight—either a dumbbell or kettlebell—and a resistance band loop is optional. The duration is 45 minutes and features a guided warm-up as well as a cool-down. There’s no jumping involved, and it’s simple to adjust with a lighter weight if needed. This workout suits all fitness levels!

If you like this workout, be sure to check out my upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).

### **Lower Body Strength Circuits Workout**

#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop

We’ll start with a guided warm-up aimed at mobility and dynamic movements to prepare your body. Following that, we’ll transition into two different strength circuits.

– **Circuit 1** consists of four exercises.
– **Circuit 2** covers five exercises.

Each exercise will be done for **45 seconds**, followed by **10 seconds of rest/transition**. Once you finish all exercises in a circuit, take a **30-second rest** before repeating.

– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.

There will be a **one-minute recovery** between the two circuits, but you can pause the video and take additional time if necessary. Always pay attention to your body and adjust or take breaks as needed.

We’ll conclude with a guided cool-down and stretching session.

### **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 + Knee Drive + Squat
– Curtsy Lunge + Knee Drive + Squat
– Squat Clean x2 + Get Up
– (Bodyweight) Bear Plank Knee Taps

**41:04** – Cool Down & Stretch

I hope you enjoy this lower body strength workout! You can find all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

**xo, Nicole**

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