**Lower Body Strength Circuit Workout**
This circuit workout for lower body strength only requires one heavy weight—either a dumbbell or kettlebell will suffice—along with an optional resistance band loop. The entire session is 45 minutes long and features a guided warm-up and cool-down. There’s no jumping required, and modifications can be made by selecting a lighter weight. This workout is suitable for individuals of all fitness levels!
If you appreciate this class, an upper body variant will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Structure:**
We kick off with a guided warm-up that emphasizes mobility and dynamic movements to ready the body. The workout is divided into two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is done for **45 seconds**, with **10 seconds for rest/transition** between moves. Once you’ve completed the full circuit, you’ll take a **30-second break** before starting over.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
Between the circuits, you’ll have **one minute of recovery**, but don’t hesitate to pause the video for additional rest as needed. Always pay attention to your body and adjust or stop when necessary.
The session wraps up with a guided cool-down and stretching routine.
### **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 Knee Drive + Squat
– Curtsy Lunge Knee Drive + Squat
– Squat Clean x2 + Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
Enjoy this lower body strength workout! You can discover all my lower body workouts conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**