**Lower Body Strength Circuit Workout**
This circuit workout for lower body strength utilizes just one heavy weight—either a kettlebell or dumbbell—and an optional resistance band loop. The session runs for 45 minutes and includes a guided warm-up along with a cool-down. There’s no jumping required, and modifications are simple—just opt for a lighter weight if necessary. This workout is suitable for all fitness levels!
If you liked this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### **Lower Body Strength Circuit Class**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The session starts with a guided warm-up that emphasizes mobility and features dynamic movements to get your body ready. After that, we proceed to the main workout, which comprises two circuits.
– **Circuit 1** has four exercises.
– **Circuit 2** consists of five exercises.
– Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition** between movements.
– Once all exercises in a circuit are completed, take a break for **30 seconds** before repeating.
You’ll complete **four rounds of Circuit 1** (twice on the right side, twice on the left) and **three rounds of Circuit 2**.
Between the two circuits, you’ll have **one minute to recover**, but feel free to pause the video for additional rest if you need it. Always pay attention to your body, and adjust or stop as necessary.
The session wraps up with a guided cool-down and stretching routine.
### **Workout Overview**
**Warm-Up & Mobility** – 1:44
**Circuit Workout** – 8:49
**Circuit 1** (Resistance band positioned around thighs)
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– 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
**Cool Down & Stretch** – 41:04
I hope you find enjoyment in this lower body strength workout! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**