**Lower Body Strength Circuit Workout**
This lower body strength circuit workout utilizes just a single heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The 45-minute session features a guided warm-up and cool-down, with no jumping involved. It can easily be adjusted by opting for a lighter weight, making it accessible for all fitness abilities.
If you like this class, don’t miss the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
### **Structure of the Workout:**
The session starts with a guided warm-up aimed at enhancing mobility and dynamic movement to prepare your body. Next, we dive into two strength circuits.
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Comprises five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Once all exercises in a circuit are completed, you’ll take a **30-second** break before repeating.
– **Circuit 1:** Executed **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Executed **three times**.
Between the two circuits, you’ll enjoy **one minute of rest**, but feel free to pause the video and take additional time if necessary. Always listen to your body and adjust as needed.
The session wraps up with a guided cool-down and stretch.
### **Detailed Workout Breakdown:**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1 (with 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 + Push Offs x4
– Back Lunge to Knee Drive + Squat
– Curtsy Lunge to Knee Drive + Squat
– Squat Clean x2 + Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
I hope you enjoy this lower body strength workout! You can find all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**