**Lower Body Strength Circuits Workout**
This 45-minute strength circuit workout for the lower body requires only one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, allowing for easy adjustments by simply opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this session, don’t forget to explore the upper body version, which is accessible this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Lower Body Strength Circuit Workout**
#### **Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
The workout kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body. Following that, we transition into two distinct strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between movements. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You’ll have a **one-minute recovery** between the two circuits—but feel free to stop the video and take additional time if required. Always heed your body’s signals and adjust or halt as necessary.
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 elevated)
– 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 find enjoyment in this lower body strength workout! All my lower body workouts are neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**