**Lower Body Strength Circuit Workout**
This lower body strength circuit workout requires only one heavy weight—whether it be a dumbbell or kettlebell works well—along with an optional resistance band loop. The session spans 45 minutes and features a structured warm-up and cool-down. There’s no jumping involved, and it’s easy to adjust by selecting a lighter weight. This workout is excellent for various fitness levels!
If you find this session enjoyable, make sure to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 class kicks off with a guided warm-up, emphasizing mobility and including dynamic movements to gradually elevate muscle warmth. Following that, we transition into the main circuit workout, comprising two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1** is carried out four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
Between the two circuits, there’s a **one-minute recovery period**, but feel free to pause the video and take extra rest as needed. Always heed your body’s signals and adjust or pause as required.
The session wraps up with a guided cool-down and stretch.
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### **Workout Summary**
**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**
I hope you relish this lower body strength workout! You can discover all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**