**Lower Body Strength Circuit Workout**
This lower body strength circuit workout utilizes just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The duration of the class is 45 minutes, encompassing a guided warm-up and cool-down. There’s no jumping involved, and adjustments are straightforward—just opt for a lighter weight if necessary. This workout suits all fitness levels!
If you liked this session, don’t forget to check out the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Lower Body Strength Circuit Class**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We’ll kick off with a guided warm-up concentrating on mobility, featuring dynamic movements to ready your body. Following that, we’ll progress into two different strength circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** encompasses five exercises.
Each exercise lasts **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is executed **three times**.
Between the two circuits, you’ll enjoy **one minute of recovery**, but feel free to pause the video and take additional time if needed. Always heed your body and adjust or take a break as required.
We’ll conclude the class with a guided cool-down and stretch.
—
### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (Resistance band 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 + 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
I hope you find this lower body strength workout enjoyable! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**