**Lower Body Strength Circuit Workout**
This circuit workout for lower body strength only needs one heavy weight—either a dumbbell or kettlebell will suffice—along with a resistance band loop if you choose. The class duration is 45 minutes and features a structured warm-up and cool-down. There’s no jumping required, and it’s simple to adapt by using a lighter weight. This session is ideal for all fitness levels!
If you like this workout, I also offer an upper body version on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Class**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We will start with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready. After that, we’ll transition into two distinct strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Once you have completed all exercises in a circuit, take a **30 seconds** break before starting again.
– **Circuit 1** is performed **four times** (twice on right side, twice on left).
– **Circuit 2** is done **three times**.
You’ll have a **one-minute recovery** between the two circuits, but you are welcome to pause the video to take extra rest as needed. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (Resistance band around thighs)
– Hip Bridge (one heel lifted)
– 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
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I hope you find this lower body strength workout enjoyable! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**