**Lower Body Strength Circuits Workout**
This 45-minute workout targets lower body strength by utilizing a single heavy weight (like a dumbbell or kettlebell) along with an optional resistance band loop. It features a guided warm-up and cool-down, with no jumping, making it easily adjustable based on your weight preference. This workout is suitable for individuals of all fitness levels!
If you appreciate this class, an upper body edition will be available soon 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 kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body. The workout is divided into two circuits:
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between each move. Once you complete all exercises within a circuit, take a **30-second** rest before starting again.
– **Circuit 1:** Done **4 times** (twice on the right, twice on the left)
– **Circuit 2:** Done **3 times**
You’ll receive **1 minute to recuperate** between circuits—but you’re welcome to pause the video for additional rest if necessary. Always pay attention to your body and adjust as required.
The session ends with a guided cool-down and stretching routine.
### **Workout Breakdown:**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1 (with resistance band placed around thighs):**
– Hip Bridge (with one heel elevated)
– Modified Side Plank featuring Top Knee Abductions
– Squat Pulse x2 + Tap
– Staggered Single-Leg Deadlift (hovering)
**Circuit 2:**
– Sumo Squat + 4 Push-Offs
– Back Lunge + Knee Drive + Squat
– Curtsy Lunge + Knee Drive + Squat
– Squat Clean x2 + Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
I hope you enjoy this lower body strength routine! You can find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**