**Lower Body Strength Circuit Training**
This 45-minute lower body strength circuit training only requires one heavy weight—either a kettlebell or a dumbbell—and an optional resistance band loop. The session features a structured warm-up and cool-down, with no jumping involved, making it easily adjustable by choosing a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this session, an upper body equivalent will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuit Training**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb kettlebell)
– (Optional) Resistance band loop
We start with a guided warm-up aimed at enhancing mobility, incorporating dynamic movements to engage your muscles and heat things up. The workout features two circuits:
– **Circuit 1** consists of four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between. After completing all exercises within a circuit, you’ll rest for **30 seconds** before going again.
– **Circuit 1** is performed **four times** (twice on each side).
– **Circuit 2** is completed **three times**.
You’ll enjoy a **one-minute break** between the two circuits, but feel free to pause the video and extend your time if necessary. Always heed your body, modify where needed, and take breaks as required.
The session wraps up with a guided cool-down and stretch.
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### **Workout Overview**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Training**
**Circuit 1** (Resistance band placed around thighs)
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat with 4 Push-Offs
– 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 appreciate this lower body strength training! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**