**Lower Body Strength Circuits Workout**
This lower body strength circuit session needs only one heavy weight—such as a dumbbell or kettlebell—and an optional resistance band loop. The workout lasts 45 minutes and features a guided warm-up and cool-down. There are no jumping movements, and it can easily be adjusted by opting for a lighter weight. This workout is suitable for all levels of fitness!
If this class resonates with you, be sure to explore 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
—
### **Workout Format**
We kick off with a guided warm-up aimed at enhancing mobility and dynamic movement to get your body ready. Following that, we will engage in two strength circuits:
– **Circuit 1** comprises four exercises.
– **Circuit 2** contains five exercises.
Each exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition**. Upon finishing all exercises within a circuit, you’ll have a **30-second** rest before starting again.
– **Circuit 1** is repeated **four times** (twice on the right leg, twice on the left).
– **Circuit 2** is repeated **three times**.
You will enjoy a **one-minute recovery** between circuits, but don’t hesitate to pause the video and take additional time if required. Pay attention to your body and modify or cease as necessary.
The workout wraps up with a guided cool-down and stretch.
—
### **Workout Outline**
**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 have a great time with this lower body strength workout! You can discover all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**