**Lower Body Strength Circuits Workout**
This 45-minute circuit workout focusing on lower body strength requires only one heavy weight (a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, making it easy to adapt—just opt for a lighter weight if necessary. This workout accommodates all fitness levels!
If you like this session, consider checking out 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:**
We start with a guided warm-up aimed at enhancing mobility, integrating dynamic movements to get your body ready. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition** between movements. Once you finish all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1:** Done **four times** (twice on each side).
– **Circuit 2:** Done **three times**.
There will be a **one-minute break** between the two circuits, but you’re welcome to pause the video and take additional time if necessary. Always heed your body’s signals and adjust or cease as needed.
The session wraps up with a guided cool-down and stretching.
### **Workout Breakdown:**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (Resistance Band Around Thighs):**
– Hip Bridge (with one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with 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 relish this lower body strength workout! You can find all my lower body workouts curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**