**Lower Body Strength Circuits Workout**
This lower body strength circuit workout necessitates just one heavy weight—either a dumbbell or a kettlebell—and an optional resistance band loop. The entire session takes 45 minutes and features a guided warm-up as well as a cool-down. There is no jumping involved, and it can easily be adjusted by opting for a lighter weight. This workout is appropriate for all fitness levels!
If you like this class, explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The workout starts with a guided warm-up, concentrating on mobility and integrating dynamic movements to ready your body. Following that, we transition into two distinct strength circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** includes five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** between movements. Once you have finished all exercises in a circuit, you will rest for **30 seconds** before going through it again.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
You will have **one minute** to recuperate between the two circuits. Feel free to pause the video and take extra rest if needed—always heed your body’s signals and adjust as required.
The session wraps up with a guided cool-down and stretch.
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### **Workout Details**
**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
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I hope you find enjoyment in this lower body strength workout! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**