**Lower Body Strength Circuits Workout**
In just 45 minutes, this lower body strength circuit session requires only one heavy weight (you can use a dumbbell or kettlebell) and an optional resistance band loop. It features a guided warm-up and cool-down, with no jumping required, allowing easy modifications with a lighter weight. This workout caters to all fitness abilities!
If you like this class, don’t forget to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The session kicks off with a guided warm-up aimed at enhancing mobility, using dynamic movements to get your body ready. After that, we dive into two distinct strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you will take a **30-second** rest before doing the circuit again.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
There will be **one minute of rest** between the two circuits, but feel free to stop the video and take extra time if you wish. Always pay attention to your body and adjust as needed.
The session wraps up with a guided cool-down and stretching.
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### **Workout Summary**
**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 Raises
– 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! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**