**Lower Body Strength Circuit Workout**
This lower body strength circuit workout requires only one heavy weight—either a dumbbell or kettlebell—and optionally a resistance band loop. The session is 45 minutes long and features a guided warm-up and cool-down. There’s no jumping involved, and adaptations are straightforward—just opt for a lighter weight as necessary. This workout is appropriate for all fitness levels!
If you liked this session, an upper body version will be offered on [Patreon](https://www.patreon.com/nicolepearce) this week.
### **Lower Body Strength Circuit Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The workout initiates with a guided warm-up aimed at enhancing mobility and includes dynamic exercises to ready your body. Following this, we transition into the circuit training segment, which comprises two separate circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** between movements. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1** is completed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
Between the two circuits, you’ll have **one minute of recovery time**—but feel free to pause the video and take extra rest if needed. Always heed your body and modify or stop as necessary.
The session wraps up with a guided cool-down and stretch.
—
### **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, 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 love this lower body strength workout! You can find all of my lower body workouts systematically organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**