**Lower Body Strength Circuit Workout**
This lower body strength circuit routine requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session lasts 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, and it’s simple to adjust by using a lighter weight. This workout is suitable for all fitness levels!
If you like this class, be sure to check out the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuit Class**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The session begins with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. We then transition into two distinct strength circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** contains five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time** between moves. After finishing the entire circuit, you’ll take a break for **30 seconds** before repeating.
– **Circuit 1** is carried out **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
Between the two circuits, you’ll have **one minute to recover**, but feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust as needed.
The session 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 (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 view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**