**Lower Body Strength Circuit Workout**
This lower body strength circuit workout needs only one substantial weight—whether a dumbbell or kettlebell—and an optional resistance band loop. The session spans 45 minutes and features a structured warm-up and cool-down. There’s no jumping involved, and it’s simple to adjust by opting for a lighter weight. This workout accommodates all fitness levels!
If you appreciate this class, be sure to explore the upper body iteration available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### **Lower Body Strength Circuit Class**
#### **Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to prep your body. Following that, we dive into two separate strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between moves. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
Between the two circuits, you’ll receive **one minute of recovery**—but feel free to pause the video to take additional time if necessary. Always heed your body’s signals and modify or stop as required.
The workout wraps up with a guided cool-down and stretch.
### **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
I hope you find enjoyment in this lower body strength workout! All my lower body workouts are neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**