**Lower Body Strength Circuit Workout**
This lower body strength circuit workout necessitates only one substantial weight—either a dumbbell or kettlebell will suffice—along with an optional resistance band loop. The duration of the session is 45 minutes and features a guided warm-up and cool-down. There’s no jumping required, and it can easily be adjusted by using a lighter weight. This workout accommodates all fitness levels!
If you like this session, an upper body version will be offered on [Patreon](https://www.patreon.com/nicolepearce) this week.
### **Lower Body Strength Circuit Class**
#### **Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
The class initiates with a guided warm-up concentrating on mobility and dynamic movements to prime your body. After that, we proceed into two distinct strength circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition**. Upon finishing all exercises in a circuit, a **30-second** rest is taken before repeating the sequence.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You will have a **one-minute break** between circuits, but you can pause the video and take extra rest if necessary. Always heed your body’s signals and modify or discontinue as needed.
The class wraps up with a guided cool-down and stretch.
### **Workout Breakdown**
**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
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**