**Lower Body Strength Circuits Workout**
This 45-minute lower body strength session emphasizes enhancing strength and stability by utilizing a single heavy weight, like a dumbbell or kettlebell, with the option to include a resistance band loop. The workout features a structured warm-up and cool-down, and it is low-impact with no jumping, allowing for easy modifications by changing the weight. This workout is appropriate for all fitness levels!
If you liked this session, don’t miss the upper body edition available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Structure:**
The class starts with a mobility-focused warm-up that includes dynamic movements to prepare your body. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
You’ll have a **one-minute break** between the two circuits, but feel free to pause the video and take additional rest if necessary. Always pay attention to your body and modify as you see fit. The session concludes with a guided cool-down and stretch.
—
### **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**
—
I hope you enjoy this lower body strength session! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**