**Lower Body Strength Circuit Workout**
This lower body strength circuit session only requires one heavy weight—either a dumbbell or a kettlebell—and optionally, a resistance band loop. The 45-minute class features a guided warm-up and cool-down, with no jumping included. It is easily adjustable by opting for a lighter weight, making it suitable for various fitness levels.
If you like this workout, 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’ll start with a guided warm-up aimed at increasing mobility and dynamic movements to ready the body. The workout consists of two circuits:
– **Circuit 1** has four exercises.
– **Circuit 2** contains five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between moves. After finishing a full circuit, you’ll take a rest of **30 seconds** before starting again.
– **Circuit 1** is executed four times (twice on each side).
– **Circuit 2** is performed three times.
You’ll enjoy a **one-minute recovery** between the circuits, but don’t hesitate to pause and take additional rest if required. Always pay attention to your body and adjust as needed.
The session wraps up with a guided cool-down and stretching.
### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1** (Resistance band positioned around thighs)
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Touch
– 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 + Rise Up
– (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
I hope you find enjoyment in this lower body strength workout! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**