**Lower Body Strength Circuit Workout**
This lower body strength circuit workout requires just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session lasts 45 minutes and includes a guided warm-up and cool-down. There’s no jumping involved, and it’s easy to adjust by using a lighter weight. This workout is suitable for all fitness levels!
If you like this class, be sure to check out 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 session kicks off with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. After that, we proceed to two distinct strength circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** includes five exercises.
– Each exercise is performed for **45 seconds**, with **10 seconds of rest/transition time** in between moves.
– After completing one full round, you’ll rest for **30 seconds** before repeating the circuit.
You’ll perform **four rounds of Circuit 1** (twice on the right side, twice on the left) and **three rounds of Circuit 2**.
Between the two circuits, you’ll have **one minute of recovery**, but you’re welcome to pause the video and take additional time if necessary. Always listen to your body and modify as needed.
The class ends 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 lifted)
– 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 workout! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**