**Lower Body Strength Circuits Workout**
This lower body strength circuit workout only needs one substantial weight—either a dumbbell or kettlebell—and optionally a resistance band loop. The workout duration is 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, and adjustments can easily be made by opting for a lighter weight. This session is suitable for all fitness levels!
If you like this class, explore the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Lower Body Strength Circuit Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We will start with a guided warm-up concentrating on mobility and dynamic movements to ready your body. Following that, we’ll transition into two strength circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Every exercise will be performed for **45 seconds**, with **10 seconds of rest/transition time** in between movements. Upon finishing all exercises in a circuit, you’ll have **30 seconds** to rest before repeating.
– **Circuit 1** will be repeated **four times** (twice for the right side, twice for the left).
– **Circuit 2** will be repeated **three times**.
You will have **one minute of recovery** between the two circuits, but feel free to pause the video and take additional time if necessary. Always listen to your body and alter or stop as required.
The session wraps up with a guided cool-down and stretch.
### **Workout Overview**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (Resistance band positioned around thighs)
– Hip Bridge (with 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
I hope you have a great time with this lower body strength workout! You can find all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**