**Lower Body Strength Circuits Workout**
This 45-minute circuit workout for lower body strength requires only a single heavy weight—be it a dumbbell or kettlebell—and an optional resistance band loop. The routine incorporates a guided warm-up and cool-down, avoiding any jumping movements. It’s simple to adjust by selecting a lighter weight, making it suitable for individuals of all fitness levels!
If you liked this workout, don’t forget to explore the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Structure of the Workout:**
We will commence with a guided warm-up aimed at enhancing mobility and facilitating dynamic movement to ready your body. Next, we’ll transition into two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
– Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** between exercises.
– Upon finishing the exercises in a circuit, take a **30 seconds** rest before repeating.
You’ll complete:
✅ **4 rounds of Circuit 1** (twice on the right, twice on the left)
✅ **3 rounds of Circuit 2**
Between both circuits, you’ll have a **1-minute recovery**, but feel free to pause the video if more time is needed. Always heed your body’s signals and modify as necessary.
The session concludes with a guided cool-down and stretching.
—
### **Workout Overview:**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1** (Resistance band placed 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 + 4 Push-Offs
– 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**
I hope this lower body strength workout brings you joy! You can find all my organized lower body workouts [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**