**Lower Body Strength Circuit Workout**
This lower body strength circuit workout requires only one heavy weight—either a dumbbell or kettlebell—and a resistance band loop, which is optional. The workout duration is 45 minutes and features a guided warm-up and cool-down. It’s jumping-free and can be easily adapted by selecting a lighter weight. This workout suits all fitness levels!
If you like this session, don’t forget to explore the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
#### **Workout Format:**
We will start with a guided warm-up aimed at increasing mobility and engaging in dynamic movements to prepare your body. Next, we’ll proceed into two unique circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** includes five exercises.
– Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time** between movements.
– After finishing all exercises in a circuit, you’ll take a **30-second** rest before restarting.
– **Circuit 1 is performed four times** (twice on the right side and twice on the left).
– **Circuit 2 is done three times**.
You’ll enjoy a **one-minute recovery** between the two circuits, but you’re welcome to pause the video and take additional rest if required. Always tune in to your body and adjust as needed.
The session wraps up with a guided cool-down and stretching.
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### **Workout Details**
**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 enjoy this lower body strength workout! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**