**Lower Body Strength Circuits Workout**
This lower body strength circuit workout utilizes only one heavy weight—be it a dumbbell or kettlebell—and you may optionally include a resistance band loop. The duration of the session is 45 minutes, and it features a structured warm-up and cool-down. There’s no jumping required, and modifications are straightforward—simply select a lighter weight if necessary. This workout accommodates participants of all fitness levels!
If you appreciate this session, an upper body variant will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Workout**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The workout kicks off with a guided warm-up aimed at enhancing mobility, incorporating dynamic movements to gradually elevate body temperature. After that, we transition into the primary circuit workout, which features two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** encompasses five exercises.
Each movement is performed for **45 seconds**, followed by **10 seconds of rest/transition time** between each exercise. Upon completing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1** is executed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
Between both circuits, you’ll have **one minute** to recuperate. Nevertheless, don’t hesitate to pause the video for extra rest if you feel it’s necessary. Always heed your body’s signals and adjust or take breaks as needed.
The workout 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 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 joy in this lower body strength workout! You can discover all my lower body routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**