**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit exercise requires just one heavy weight (either a dumbbell or kettlebell works) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, allowing for easy modifications—just use a lighter weight if necessary. This workout is suitable for all fitness levels!
If you like this session, don’t forget to explore the upper body version, 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 starts with a guided warm-up aimed at enhancing mobility and dynamic movement to prepare your body. Following that, we transition into two distinct strength circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** features five exercises.
– Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**.
– After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating.
You’ll complete **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 a **one-minute recovery period**—but feel free to pause the video and take longer if necessary. Always pay attention to your body, make adjustments as needed, and stop if required.
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 find enjoyment in this lower body strength workout! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**