**Lower Body Strength Circuits Workout**
This lower body strength circuit session requires only one heavy weight—either a kettlebell or dumbbell—and an optional resistance band loop. The duration is 45 minutes and features a guided warm-up and cool-down. No jumping is included, and modifications are straightforward—just switch to a lighter weight if necessary. This workout accommodates all fitness levels!
If you like this session, an upper body variant will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
### **Lower Body Strength Circuit Workout**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The session starts with a guided warm-up, concentrating on mobility and incorporating dynamic movements to generate warmth in the muscles. Following the warm-up, we delve into two unique strength circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** contains five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon completing all exercises in a circuit, there’s a **30-second** rest before repeating.
– **Circuit 1** is performed **four times** (twice for the right side, twice for the left).
– **Circuit 2** is conducted **three times**.
You’ll have **one minute** to recover between the two circuits. Feel free to stop the video and take additional rest if necessary—always heed your body’s signals and adjust as needed.
The session wraps up with a guided cool-down and stretch.
### **Workout Structure**
**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 enjoy this lower body strength workout! You can find all my lower body sessions organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**