**Lower Body Strength Circuit Workout**
This lower body strength circuit session requires only one substantial weight—either a dumbbell or kettlebell—and an optional resistance band loop. The workout spans 45 minutes and features a guided warm-up and cool-down. There are no jumps involved, and adjustments are straightforward—just select a lighter weight if necessary. This routine is suitable for all fitness levels!
If you liked this session, don’t forget to check out the upper body edition, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Workout**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The routine commences with a guided warm-up focusing on mobility and dynamic movements to ready your body. Following that, we transition into two strength circuits.
– **Circuit 1** encompasses four exercises.
– **Circuit 2** features five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition**. Once all exercises in a circuit are completed, you will rest for **30 seconds** before going again.
– **Circuit 1:** Finished **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
Between the circuits, you will have **one minute to recuperate**, but you’re welcome to pause the video and take additional time if required. Always pay attention to your body, and modify or stop as needed.
The session wraps up with a guided cool-down and stretch.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1** (Resistance band around thighs)
– Hip Bridge (one heel lifted)
– 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 routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**