**Lower Body Strength Circuits Workout**
This 45-minute lower body strength routine centers on enhancing strength with a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping involved, making it easily adjustable by changing the weight. It’s suitable for all fitness levels!
If you like this session, make sure to explore the upper body version available on [Patreon](https://www.patreon.com/nicolepearce).
—
### **Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Format:**
The session commences with a guided warm-up, emphasizing mobility and dynamic movements to ready your body. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you will rest for **30 seconds** before starting again.
– **Circuit 1:** Done **four times** (twice on the right leg, twice on the left leg).
– **Circuit 2:** Done **three times**.
You’ll have a **one-minute recovery** between the two circuits, but don’t hesitate to pause and take additional rest if necessary. Always pay attention to your body and adapt as needed. The workout wraps up with a guided cool-down and stretching.
—
### **Workout Outline:**
**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 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**
—
Hope you find this lower body strength session enjoyable! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**