**Lower Body Strength Circuit Workout**
This lower body strength circuit workout needs only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session is 45 minutes long and features a guided warm-up and cool-down. No jumping is included, and it’s easy to adjust by utilizing a lighter weight. This workout is suitable for all fitness levels!
If you like this session, an upper body version will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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
We’ll start with a guided warm-up concentrating on mobility and dynamic movements to get the body ready. Then, we’ll transition into two distinct strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** entails five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** between exercises. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1** is completed **four times** (twice on the right side and twice on the left).
– **Circuit 2** is completed **three times**.
You’ll have a **one-minute break** between circuits, but don’t hesitate to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop as needed.
The workout wraps up with a guided cool-down and stretch.
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### **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**
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I hope you find this lower body strength workout enjoyable! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**