**Lower Body Strength Circuit Workout**
This workout for lower body strength features only one heavy weight—choose either a dumbbell or kettlebell—and an optional resistance band loop. The entire session lasts 45 minutes and includes an instructed warm-up and cool-down. There’s no jumping involved, and adjustments are easy—simply opt for a lighter weight if you prefer. This workout is suitable for all fitness levels!
If you like this session, don’t forget to explore the upper body variation, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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
The workout kicks off with a guided warm-up, concentrating on mobility and featuring dynamic movements to ready your body. After that, we transition into two strength circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is done for **45 seconds**, with **10 seconds of rest/transition time** between moves. Upon finishing all exercises in a circuit, you’ll have **30 seconds of rest** before starting the circuit again.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left side).
– **Circuit 2:** Done **three times**.
Between the two circuits, you’ll enjoy **one minute of recovery**—but don’t hesitate to pause the video and take additional time if necessary. Always heed your body’s signals and adjust or stop as needed.
The workout 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, suspended)
**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