**Lower Body Strength Circuits Workout**
This circuit workout for the lower body utilizes just one heavy weight—whether it’s a dumbbell or kettlebell—and you may also use a resistance band loop if you like. The workout lasts for 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, and modifications are straightforward—just opt for a lighter weight if necessary. This session is suitable for individuals of all fitness levels!
If you find this class enjoyable, check out the upper body variation available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Workout**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We’ll start with a guided warm-up aimed at improving mobility, incorporating dynamic movements to elevate heart rate and ready your muscles. Following this, we’ll transition into two distinct strength circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
Each exercise will be performed 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.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You’ll have **one minute of recovery** between the two circuits, but you are welcome to pause the video for additional rest if necessary. Always pay attention to your body, make modifications as required, and stop if needed.
We’ll conclude the session with a guided cool-down and stretching routine.
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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 lifted)
– 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 this lower body strength workout enjoyable! You can explore all my organized lower body workouts [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**