**Lower Body Strength Circuits Workout**
This 45-minute strength training session for the lower body is designed to enhance strength with a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The workout includes a guided warm-up and cool-down, and it avoids any jumping exercises, allowing for modifications with a lighter weight. This session suits individuals at any fitness level!
If you like this class, don’t miss the upper body variant available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Structure:**
The class starts with a guided warm-up emphasizing mobility and dynamic movements to ready your body. Following that, we dive into two strength circuits.
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
– Execute each exercise for **45 seconds**, with **10 seconds of rest/transition time** in between.
– After finishing a complete circuit, rest for **30 seconds** prior to repeating.
– **Circuit 1 is performed 4 times** (twice on the right side, twice on the left).
– **Circuit 2 is performed 3 times.**
You’ll enjoy a **1-minute recovery** between the circuits, but feel free to pause the video for extra rest if necessary. Always pay attention to your body and make modifications as needed. The class wraps up with a guided cool-down and stretch.
### **Workout Breakdown:**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (with 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 + 4 Push-Offs
– 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 enjoy this lower body strength workout! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**