**Lower Body Strength Circuits Workout**
This lower body strength circuit session requires only one heavy weight—be it a dumbbell or kettlebell—and an optional resistance band loop. The workout lasts 45 minutes and comes with a guided warm-up and a cool-down. There’s no jumping included, and it’s simple to adjust by choosing a lighter weight. This workout is suitable for everyone, regardless of fitness level!
If you like this class, don’t forget to check out the upper body version, accessible this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Workout**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We’ll start with a guided warm-up concentrating on mobility, utilizing dynamic movements to ready the body. Following that, we’ll transition into two strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
Each exercise is done for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is repeated **three times**.
Between the two circuits, you’ll get **one minute of recovery**, but don’t hesitate to pause the video for extra rest if necessary. Always pay attention to your body and adjust or stop as needed.
We’ll conclude with a guided cool-down and stretching session.
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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 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**
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I hope you find this lower body strength workout enjoyable! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**