**Lower Body Strength Circuit Workout**
This lower body strength circuit workout needs just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session lasts 45 minutes and includes a guided warm-up and cool-down. There is no jumping involved, and adjustments are straightforward—simply use a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you like this session, don’t forget to check out the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Lower Body Strength Circuit Class**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The class kicks off with a guided warm-up, concentrating on mobility and utilizing dynamic movements to get your body ready. Following that, we transition into the circuit segment of the workout, which features two distinct circuits.
– **Circuit 1** encompasses four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is carried out for **45 seconds**, with **10 seconds of rest/transition** between each move. Once all exercises in a circuit are finished, you’ll take a **30-second** break before repeating.
– **Circuit 1** is executed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
You’ll enjoy a **one-minute recovery** between the two circuits, but feel free to pause the video and take additional rest if you require. Always pay attention to your body and modify or stop as needed.
The session 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 raised)
– 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 + Knee Drive + Squat
– Curtsy Lunge + Knee Drive + Squat
– Squat Clean x2 + Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
I hope you find enjoyment in this lower body strength workout! You can discover all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**