**Lower Body Strength Circuit Workout**
This 45-minute circuit workout for lower body strength requires only one heavy weight (a dumbbell or kettlebell works well) and optionally a resistance band loop. The session includes a warm-up and cool-down that are guided, with no jumping movements, making it easy to adjust—just opt for a lighter weight if necessary. This workout is suitable for all fitness levels!
If you like this session, don’t forget to check out the upper body variant, available this week 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:**
We start with a guided warm-up aimed at enhancing mobility and dynamic movement to ready the body. The workout features two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After completing all exercises in a circuit, you’ll rest for **30 seconds** before going for another round.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
There is a **one-minute recovery** between the two circuits, but you’re welcome to pause the video and take extra rest if you need it. Always pay attention to your body and adapt or stop as necessary.
The class wraps up with a guided cool-down and stretching session.
### **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 with 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**
I hope you find this lower body strength workout enjoyable! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**