**Lower Body Strength Circuits Workout**
This lower body strength circuit session requires only one heavy weight—either a kettlebell or a dumbbell—and an optional resistance band loop. The workout lasts for 45 minutes and includes a guided warm-up as well as a cool-down. There are no jumps involved, and modifications are straightforward—just opt for a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you like this routine, an upper body variant will be accessible 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 utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
The session starts with a guided warm-up concentrating on mobility, featuring dynamic movements to get your body ready. Following that, we dive into two strength circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** features five exercises.
– Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**.
– After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating.
You will complete **four rounds of Circuit 1** (two times on the right side, two times on the left) and **three rounds of Circuit 2**.
Between the two circuits, there is a **one-minute recovery interval**, but feel free to pause the video and take extra rest if required. Always heed your body’s signals and modify or stop as necessary.
The class 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 (with 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
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I hope you relish this lower body strength workout! You can view all my lower body routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**