**Lower Body Strength Circuits Workout**
This lower body strength circuit routine necessitates only one heavy implement—be it a dumbbell or kettlebell—and a resistance band loop is optional. The entire session is 45 minutes long and features a guided warm-up along with a cool-down. There is no jumping involved, and modifications are straightforward—simply opt for a lighter weight if necessary. This workout is suitable for all fitness levels!
If you appreciate this class, don’t miss the upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Workout**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We kick things off with a guided warm-up focused on mobility, integrating dynamic movements to increase body temperature. Afterwards, we’ll dive into two distinct strength circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** between exercises. Once all exercises in a circuit are completed, there’s a rest period of **30 seconds** before repeating.
– **Circuit 1** is performed four times (twice on the right side and twice on the left).
– **Circuit 2** is performed three times.
You’ll enjoy a **one-minute recovery** interval between circuits, but you can pause the video if you need extra time. Always heed your body’s signals and modify or halt as required.
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 (with resistance band positioned 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 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**
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I hope you find enjoyment in this lower body strength workout! You can view all my lower body workouts arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**