**Lower Body Strength Circuit Workout**
This circuit workout for lower body strength requires just one heavy weight—either a kettlebell or dumbbell—and optionally, a resistance band loop. The session lasts 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, and it can easily be adjusted by opting for a lighter weight. This class is perfect for individuals at all fitness levels!
If you appreciate this workout, be sure to explore the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We’ll kick off with a guided warm-up aimed at enhancing mobility, incorporating dynamic movements to engage your muscles and increase warmth. Following that, we’ll dive into our circuit exercises, which are divided into two different circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
– Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between moves.
– After finishing all exercises in a circuit, you’ll take a **30-second** rest before starting again.
You’ll perform **four rounds of Circuit 1** (twice on the right side, twice on the left) and **three rounds of Circuit 2**.
Between the two circuits, you’ll have **one minute of recovery**, but don’t hesitate to pause the video and take additional time if necessary. Always listen to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretching session.
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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 elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, hovering)
**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 enjoyment in this lower body strength workout! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**