**Lower Body Strength Circuit Workout**
This lower body strength circuit workout requires only one heavy weight, like a dumbbell or kettlebell, and an optional resistance band loop. The entire session spans 45 minutes and features a guided warm-up as well as a cool-down. There’s no jumping, and modifications are straightforward—just use a lighter weight if necessary. This workout caters to all fitness levels!
If you like this class, an upper body version will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### **Equipment Required**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional resistance band loop
### **Workout Layout**
The session initiates with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. The workout is structured into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left)
– **Circuit 2:** Done three times
You’ll have **one minute of rest** between circuits, but feel free to pause the video if you need additional recovery time. Always heed your body’s signals and modify or stop as necessary. The session wraps up with a guided cool-down and stretch.
### **Workout Overview**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (Resistance Band Around Thighs)**
– Hip Bridge (one heel raised)
– 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 have fun with this lower body strength workout! You can find all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**