**Lower Body Strength Circuit Workout**
This lower body strength circuit session only needs one heavy weight—a dumbbell or kettlebell will suffice—along with an optional resistance band loop. The class runs for 45 minutes and features a guided warm-up and cool-down. There’s no jumping required, and it’s simple to modify by opting for a lighter weight. This workout is suitable for every fitness level!
If you like this class, be sure to explore the upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Class**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
#### **Structure of the Workout:**
The class starts with a guided warm-up aimed at mobility and dynamic movements to prepare your body. Following that, we transition into two unique strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
– Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time**.
– Upon finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating.
You will complete:
✅ **4 rounds of Circuit 1** (twice on the right side, twice on the left)
✅ **3 rounds of Circuit 2**
Between the circuits, you’ll enjoy **one minute of recovery**—but don’t hesitate to pause the video and take more time if you need it. Always heed your body’s signals and modify or stop as necessary.
The class 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 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
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I hope you find joy in this lower body strength workout! You can locate all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**