**Lower Body Strength Circuit Workout**
This lower body strength circuit workout necessitates only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The 45-minute session features a guided warm-up and cool-down, with no jumping incorporated. It’s easily adjustable by opting for a lighter weight, making it suitable for all fitness levels.
If you find this class enjoyable, don’t forget to explore the upper body variation, available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Lower Body Strength Circuit Class**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The class starts with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body. Following this, we transition into two distinct circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon completing all exercises in a circuit, you’ll have a **30-second** rest prior to repeating.
– **Circuit 1:** Executed **four times** (twice on the right, twice on the left).
– **Circuit 2:** Executed **three times**.
There’s a **one-minute recovery break** between the two circuits. Feel free to pause the video and take extra rest if necessary—always heed your body’s signals and adjust as needed.
The session 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, 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
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
I hope you find enjoyment in this lower body strength workout! You can access all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**