**Lower Body Strength Circuits Workout**
This lower body strength circuit workout only requires one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The duration is 45 minutes and features a guided warm-up and cool-down. No jumping is involved, and it’s easy to make modifications—just opt for a lighter weight if you wish. This workout is appropriate for all fitness levels!
If you like this session, an upper body variant will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Workout**
#### **Equipment Required:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We start with a guided warm-up, concentrating on mobility and integrating dynamic movements to warm up the muscles. Following the warm-up, we transition into the circuit segment of the workout, which features two distinct circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon completing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You’ll enjoy a **one-minute recovery** between the circuits, but feel free to pause the video for additional rest if needed. Always pay attention to your body and modify or stop if necessary.
The session wraps up with a guided cool-down and stretch.
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### **Workout Breakdown**
**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 joy in this lower body strength workout! You can discover all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**