**Lower Body Strength Circuit Training**
This 45-minute lower body strength circuit training requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, making it easily adaptable by simply opting for a lighter weight. It’s an excellent workout for all fitness levels!
If you find this session enjoyable, check out the upper body variant available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Format:**
We will start with a guided warm-up concentrating on mobility and dynamic movement to ready your body. The workout comprises two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between. After completing all exercises in a circuit, you’ll have a **30-second break** before starting again.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You’ll benefit from a **one-minute recovery** between circuits, but feel free to pause the video and take additional time if required. Always heed your body’s signals and adjust or stop as needed.
The session wraps up with a guided cool-down and stretch.
### **Workout Overview:**
**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 with Push Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
I hope you find this lower body strength workout enjoyable! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**