**Lower Body Strength Circuit Workout**
This lower body strength circuit workout needs only a single heavy weight—either a dumbbell or kettlebell—and optionally, a resistance band loop. The entire session spans 45 minutes and features a guided warm-up and cool-down. There’s no jumping required, and modifications are straightforward—simply switch to a lighter weight if preferred. This workout suits all fitness levels!
If you like this class, be sure to check out my upper body version, which is 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 using a 20 lb dumbbell)
– (Optional) Resistance band loop
We kick things off with a guided warm-up that emphasizes mobility, incorporating dynamic movements to ready your body. Following that, we progress into two distinct strength circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** features five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds allocated for rest/transition** in between. After completing every exercise in a circuit, you’ll have a rest period of **30 seconds** before repeating the circuit.
– **Circuit 1** gets done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
You’ll enjoy a **one-minute break** between the two circuits, but don’t hesitate to pause and take additional rest if necessary. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretching session.
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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 raised)
– 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
**41:04 – Cool Down & Stretch**
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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**