**Lower Body Strength Circuit Workout**
This lower body strength circuit workout requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session runs for 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, and it’s simple to adjust by selecting a lighter weight. This workout is suitable for all fitness levels!
If you like this class, don’t miss my upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **Lower Body Strength Circuit Workout**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The class begins with a guided warm-up emphasizing mobility and dynamic movements to warm up the muscles. After that, we proceed to the main workout, which features two circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** contains five exercises.
Each exercise is carried out for **45 seconds**, with **10 seconds for rest/transition time** in between moves. After finishing all exercises in a circuit, you’ll take a **30-second break** before going through the circuit again.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You’ll enjoy a **one-minute rest** between the two circuits, but you can pause the video and take additional rest if necessary. Always listen to your body and adjust or stop as needed.
The class ends with a guided cool-down and stretch.
—
### **Workout Overview**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (Resistance Band Around Thighs)**
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Lift
– 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 this lower body strength workout enjoyable! You can find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**