**Lower Body Strength Circuit Workout**
This lower body strength circuit routine requires only one heavy weight—either a dumbbell or kettlebell—and a resistance band loop, which is optional. The session duration is 45 minutes and incorporates a guided warm-up and cool-down. There’s no jumping involved, and you can effortlessly adjust the intensity by opting for a lighter weight. This workout caters to all fitness levels!
If you like this session, make sure to check out the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Class**
#### **Equipment Required:**
– One heavy weight (I’m making use of a 20 lb dumbbell)
– (Optional) Resistance band loop
We’ll kick things off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to get your body ready. Following that, we’ll transition into two distinct strength circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** encompasses five exercises.
Each exercise is to be performed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises within a circuit, you’ll have a rest for **30 seconds** before starting again.
– **Circuit 1** is executed four times (twice on the right side, and twice on the left).
– **Circuit 2** is carried out three times.
Between both circuits, you’ll have a **one-minute recovery**, but don’t hesitate to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop when required.
The class wraps up with a guided cool-down and stretch.
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### **Workout Details**
**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 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
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I hope you appreciate this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**