**Lower Body Strength Circuit Workout**
This circuit workout for lower body strength utilizes a single 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. There’s no jumping required, and modifications are straightforward—just opt for a lighter weight if necessary. This workout is suitable for individuals of all fitness levels!
If you appreciate this session, don’t miss my upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We will start with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body. Following that, we will progress into two separate strength circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** has five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between moves. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before cycling through the entire circuit again.
– **Circuit 1** is repeated **four times** (twice on the right side, twice on the left).
– **Circuit 2** is repeated **three times**.
After completing both circuits, you’ll have **one minute** to recover. Feel encouraged to pause the video and take additional rest if you feel it’s needed—always pay attention to your body and adjust accordingly.
We’ll conclude with a guided cool-down and stretch.
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### **Workout Overview**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (Resistance band around thighs)
– Hip Bridge (one heel raised)
– 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 view all my lower body workouts arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**