**Lower Body Strength Circuits Workout**
This circuit workout for lower body strength uses only one heavy weight—like a dumbbell or kettlebell—and an optional resistance band loop. The session lasts 45 minutes and features a guided warm-up and cool-down. There’s no jumping required, and modifications are straightforward—just opt for a lighter weight if necessary. This workout is suitable for every fitness level!
If you like this session, I also offer an upper body version on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Workout**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The workout commences with a guided warm-up aimed at enhancing mobility and includes dynamic movements to ready your body. Following this, we transition into two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between each move. After finishing all exercises in a circuit, you’ll take a **30-second** rest prior to repeating.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
You’ll have **one minute of recovery time** between the two circuits, but don’t hesitate to pause the video and take extra rest if needed. Always tune in to your body and modify or stop as required.
The workout concludes with a guided cool-down and stretching routine.
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### **Workout Overview**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (Resistance band placed around thighs)
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, elevated)
**Circuit 2**
– Sumo Squat with 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 this lower body strength workout enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**