**Lower Body Strength Circuit Workout**
This lower body strength circuit session only needs a single heavy weight—such as a dumbbell or kettlebell—and a resistance band loop, if desired. The workout spans 45 minutes and features a guided warm-up and cool-down. There are no jumping moves, and making adaptations is simple—just opt for a lighter weight if necessary. This workout caters to all fitness levels!
If you like this class, be sure to check out the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Class**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The routine starts with a guided warm-up, concentrating on mobility and dynamic movements to get your body ready. Then, we’ll proceed into two strength circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** has five exercises.
– Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between movements.
– Upon finishing a complete circuit, you’ll take a **30-second** break before going again.
You will perform **four rounds of Circuit 1** (twice on the right side, twice on the left) and **three rounds of Circuit 2**.
Between both circuits, there’s a **one-minute** recovery time. Feel free to pause the video and take additional rest if needed—always pay attention to your body and adjust accordingly.
The session wraps up with a guided cool-down and stretch.
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### **Workout Overview**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1 (Resistance Band Around Thighs)**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2**
– Sumo Squat with 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 have a great time with this lower body strength session! All my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**