**Lower Body Strength Circuits Workout**
This lower body strength circuit routine necessitates only one substantial weight—be it a dumbbell or kettlebell—and an optional resistance band loop. The workout duration is 45 minutes and comprises a guided warm-up and a cool-down. There’s no jumping incorporated, and it’s straightforward to adjust by opting for a lighter weight. This session caters to all fitness levels!
If you like this class, don’t forget to explore the upper body variant, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Layout:**
The class kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body. Following that, we transition into two distinct strength circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition**
– Once all exercises in a circuit are finished, take a **30 seconds** break before repeating
– **Circuit 1 is completed four times** (twice on the right side, twice on the left)
– **Circuit 2 is performed three times**
Between the two circuits, you’ll enjoy a **one-minute recovery phase**—but feel free to pause the video and extend your break if necessary. Always pay attention to your body, adjust when required, and stop if needed.
The class wraps up with a guided cool-down and stretch.
### **Workout Summary:**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (with 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 with 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**
I trust you will enjoy this lower body strength workout! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**