**Lower Body Strength Circuit Workout**
This lower body strength circuit workout requires only one heavy weight—either a dumbbell or a kettlebell is fine—along with a resistance band loop if desired. The workout lasts for 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, and it’s simple to adjust by selecting a lighter weight. This routine accommodates all fitness levels!
If you appreciate this class, don’t forget to check out the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuit Class**
#### **Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
The session kicks off with a guided warm-up that emphasizes mobility and includes dynamic movements to ready your body. Following this, we transition into the circuit training segment, which features two separate circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** contains five exercises.
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Upon finishing all exercises within a circuit, you’ll enjoy **30 seconds of recovery** before commencing the circuit again.
– **Circuit 1** is performed **four times** (twice on each side).
– **Circuit 2** is performed **three times**.
You will have **one minute to recuperate** between the two circuits, but feel free to pause the video for additional time if necessary. Always pay attention to your body and modify or stop as you see fit.
The session 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 Lifts
– 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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I hope you find enjoyment in this lower body strength workout! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**