**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit session requires just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping, allowing for easy modification by simply selecting a lighter weight. It’s suitable for all fitness levels!
If you liked this workout, don’t forget to explore the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Format:**
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Next, we dive into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, with **10 seconds for rest/transition** between movements. After finishing all the exercises in a circuit, you’ll rest for **30 seconds** before repeating.
– **Circuit 1:** Done **four times** (twice on the right leg, twice on the left)
– **Circuit 2:** Done **three times**
You’ll get a **one-minute break** between the two circuits, but don’t hesitate to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The class 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 have a great time with this lower body strength workout! You can find all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**