**Lower Body Strength Circuits Workout**
This 45-minute lower body strength session aims at enhancing strength with a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jump exercises, making it simple to adjust—just opt for a lighter weight if necessary. This routine is suitable for all fitness levels!
If you like this class, don’t miss the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
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### **Workout Structure:**
The session starts with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. 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**. After finishing all exercises in a circuit, you’ll have a **30-second** rest before repeating.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Completed **three times**.
Between the two circuits, you’ll enjoy **one minute of recovery**—but don’t hesitate to take longer if needed. Always pay attention to your body and adjust as necessary.
The session concludes with a guided cool-down and stretch.
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### **Workout Breakdown:**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel lifted)
– 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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Hope you enjoy this lower body strength workout! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**