**Lower Body Strength Circuits Workout**
This lower body strength circuit session requires only a single heavy weight—whether it’s a dumbbell or kettlebell will suffice—plus an optional resistance band loop. The duration is 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). This workout is suitable for every fitness level!
If you like this class, don’t forget to explore the upper body version, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Workout**
#### **Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
The workout starts with a guided warm-up aimed at mobility and dynamic movements to prime your body. Following that, we engage in two circuit-style strength routines.
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
Every exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you will rest for **30 seconds** before repeating.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is repeated **three times**.
Between the two circuits, you will have **one minute to recover**—but feel free to pause the video and take additional rest as necessary. Always pay attention to your body and adjust or halt as needed.
The workout 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 Knee Drive + Squat
– Curtsy Lunge 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! All of my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**