**Lower Body Strength Circuits Workout**
This lower body strength circuit workout involves only one heavy weight—be it a dumbbell or kettlebell—and a resistance band loop, which is optional. The entire session spans 45 minutes and features a guided warm-up along with a cool-down. There is no jumping required, and it can be easily adjusted by opting for a lighter weight. This workout accommodates all fitness levels!
If you like this class, an upper body variation will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuit Workout**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The workout starts with a guided warm-up aimed at mobility and dynamic movements to ready your body. Following that, we transition into two strength circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between exercises. After finishing the full circuit, you’ll take a **30 seconds** break before doing it again.
– **Circuit 1:** Done **four times** (twice on the right, twice on the left)
– **Circuit 2:** Done **three times**
In between the two circuits, there’s a **one minute recovery**—but you can pause the video and take additional time if you need it. Always pay attention to your body and adjust or stop as required.
The session finishes 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 lifted)
– 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 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 this lower body strength workout enjoyable! You can explore all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**