**Lower Body Strength Circuits Workout**
This 45-minute lower body strength circuit session requires only one heavy weight—either a dumbbell or kettlebell—and a resistance band loop is optional. The workout features a guided warm-up and cool-down, with no jumping involved, allowing for easy adjustments by simply opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, an upper body variation will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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
The session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to elevate muscle warmth. Following this, we transition into two distinct strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
– Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition** between moves.
– After finishing a full circuit, you’ll take a **30-second rest** before repeating.
You’ll complete **four rounds of Circuit 1** (twice on the right, twice on the left) and **three rounds of Circuit 2**.
There’s a **one-minute recovery** between the two circuits, but you can pause the video and rest longer if necessary. Always pay attention to your body, make modifications as needed, and stop if required.
The class wraps up with a guided cool-down and stretch.
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### **Workout Details**
**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 love this lower body strength workout! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**