**Lower Body Strength Circuits 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 spans 45 minutes and features a guided warm-up and cool-down. There’s no jumping included, and it can easily be adjusted by using a lighter weight. This workout is suitable for all fitness levels!
If you like this class, an upper body version will be offered on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Structure:**
The class begins with a guided warm-up emphasizing mobility and dynamic movement to ready your body. Following that, we proceed into two strength circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between moves.
– After finishing all exercises in a circuit, you’ll have a rest of **30 seconds** before repeating.
– **Circuit 1 is repeated four times** (twice on the right side, twice on the left).
– **Circuit 2 is done three times.**
– There’s a **one-minute break** between circuits, but you’re welcome to pause and take more time if necessary.
The workout wraps up with a guided cool-down and stretch.
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### **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**
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Hope you enjoy this lower body strength workout! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**