**Lower Body Strength Circuit Workout**
This lower body strength circuit workout utilizes just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session is 45 minutes long and features a guided warm-up and cool-down. There’s no jumping required, and you can easily adjust by selecting a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t miss the upper body edition, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Class**
#### **Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
The class starts with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. Then we transition into two distinct strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition**. Upon finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
Between the two circuits, you’ll have a **one-minute rest period**—but feel free to pause the video and take extra time if necessary. Always pay attention to your body and adjust or stop as needed.
The session 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 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 lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**