**Lower Body Strength Circuit Workout**
This circuit workout for the lower body requires only one heavy weight—such as a dumbbell or kettlebell—and optionally, a resistance band loop. The duration of the class is 45 minutes and features a structured warm-up and cool-down. It avoids any jumping, and modifications can easily be made with a lighter weight. This workout is suitable for individuals at all fitness levels!
If you like this class, don’t forget to explore the upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **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 that emphasizes mobility and includes dynamic movements to generate body heat. Following that, we transition into the circuit workout, which features two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** comprises five exercises.
– Each exercise is undertaken for **45 seconds**, with **10 seconds of rest/transition time** in between.
– After finishing all exercises in a circuit, a **30-second** rest is followed before repeating the circuit.
You will accomplish **four rounds of Circuit 1** (twice on the right side, twice on the left) and **three rounds of Circuit 2**.
There is a **one-minute recovery period** between the two circuits—but you are welcome to pause the video and take additional time if necessary. Always pay attention to your body and adjust or take breaks as needed.
The class wraps up with a guided cool-down and stretching session.
### **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 + 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 have a great time with this lower body strength workout! You can find a collection of all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**