**Lower Body Strength Circuit Workout**
This lower body strength circuit session requires just one hefty weight—either a dumbbell or kettlebell—and a resistance band loop is optional. The duration is 45 minutes, featuring a guided warm-up and cool-down. There’s no jumping involved, and it can easily be adjusted by using a lighter weight. This workout is suitable for all fitness abilities!
If you like this class, don’t forget to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuit Class**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The session kicks off with a guided warm-up centered on mobility and dynamic movements to get your body ready. Next, we transition into two distinct strength circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** comprises 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’ll rest for **30 seconds** before repeating.
– **Circuit 1** is completed **four times** (twice on the right side and twice on the left).
– **Circuit 2** is done **three times**.
You’ll have a **one-minute recovery break** in between the two circuits; however, feel free to pause the video and take additional time if necessary. Always heed your body, modify as needed, and stop if required.
The class wraps up with a guided cool-down and stretch.
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### **Workout Overview**
**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**
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I hope you find enjoyment in this lower body strength workout! You can explore all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**