**Lower Body Strength Circuits Workout**
This workout for lower body strength circuits requires only one heavy weight—a dumbbell or kettlebell is perfect—along with an optional resistance band loop. The entire session spans 45 minutes and features a guided warm-up and cool-down. No jumping is included, and it’s simple to adjust using a lighter weight. This workout is suitable for all fitness levels!
If you liked this class, don’t miss the upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Workout**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We will kick off with a guided warm-up aimed at enhancing mobility and engaging in dynamic movements to ready the body. Subsequently, we’ll transition into two distinct strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time** between movements. Upon finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You’ll have a **one-minute recovery** between the two circuits, but feel free to pause the video for extra rest if necessary. Always pay attention to your body and modify or stop as required.
The workout wraps up with a guided cool-down and stretch.
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### **Workout Breakdown**
**Warm-Up & Mobility** – 01:44
**Circuit Workout** – 08:49
**Circuit 1** (Resistance band around thighs)
– Hip Bridge (with one heel lifted)
– 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
**Cool Down & Stretch** – 41:04
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I hope you find this lower body strength workout enjoyable! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**