**Lower Body Strength Circuit Workout**
This 45-minute circuit workout for the lower body requires only one heavy weight (a dumbbell or kettlebell will suffice) and optionally, a resistance band loop. The session features a guided warm-up and cool-down, with no jumping exercises. It’s straightforward to modify—just opt for a lighter weight if necessary—making it suitable for all fitness levels.
If you like this workout, be sure to look for the upper body version arriving on [Patreon](https://www.patreon.com/nicolepearce) this week!
—
### **Lower Body Strength Circuit Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We’ll kick things off with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready. After the warm-up, we’ll transition into two distinct strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** features five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before starting again.
– **Circuit 1** is repeated **four times** (twice on the right, twice on the left).
– **Circuit 2** is done **three times**.
You will take a **one-minute break** between the two circuits, but don’t hesitate to pause the video and take longer if necessary. Always pay attention to your body and adjust or stop as needed.
The workout wraps up 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 raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, suspended)
#### **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 have a great time with this lower body strength workout! You can find all my lower body workouts structured [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**