**Lower Body Strength Circuit Workout**
This circuit routine for lower body strength only needs one heavy weight—be it a dumbbell or kettlebell—and an optional resistance band loop. The entire session is 45 minutes long and includes a warm-up and cool-down guided by an instructor. There’s no jumping involved, and you have the flexibility to adjust the intensity by opting for a lighter weight. This workout accommodates all fitness levels!
If you like this session, don’t forget to check out the upper body version that will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Lower Body Strength Circuit Workout**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The class kicks off with a guided warm-up that emphasizes mobility and features dynamic movements to get your body ready. Following this, we dive into the circuit workout, made up of two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** contains five exercises.
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you finish all exercises in a circuit, take a break for **30 seconds** before starting the circuit again.
– **Circuit 1** is completed **four times** (twice on the right side and twice on the left).
– **Circuit 2** is finished **three times**.
You’ll get a **one-minute rest** between the two circuits, but you can pause the video for additional time if you need it. Always listen to what your body tells you and adjust or cease as required.
The session wraps up with a guided cool-down and stretching routine.
### **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 Lifts
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, floating)
**Circuit 2**
– Sumo Squat + Push Offs x4
– Back Lunge to Knee Lift + Squat
– Curtsy Lunge to Knee Lift + 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! All my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**