### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout only requires a single heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, making it easy to adapt with a lighter weight. It’s perfect for participants of all fitness levels!
If you liked this session, don’t miss the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### Workout Structure
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to get your body ready. Next, we dive into two circuit workouts:
– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are finished, you’ll rest for **30 seconds** before starting again.
– **Circuit 1:** Done **four times** (twice on each side).
– **Circuit 2:** Done **three times**.
Between circuits, you have **one minute to recover**—but you can pause the video and take more time if necessary. Always listen to your body and adjust as needed.
The class wraps up with a guided cool-down and stretch.
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### Workout Breakdown
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1** (Resistance band around thighs)
– Hip Bridge (one heel raised)
– 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
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I hope you find enjoyment in this lower body strength workout! You can access all my lower body workouts curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**