### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires just a single heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The workout features a structured warm-up and cool-down, without any jumping movements. It’s simple to adjust—just opt for a lighter weight if necessary—making it suitable for every fitness level.
If you find this workout enjoyable, don’t forget to explore the upper body variant available on [Patreon](https://www.patreon.com/nicolepearce).
—
### Equipment Needed
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
—
### Workout Structure
We start with a dynamic warm-up aimed at enhancing mobility and getting the body ready for exercise. The workout is made up of two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you will rest for **30 seconds** before repeating.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You will have **one minute of recovery** between the circuits—but feel free to pause the video and take extra time if necessary. Always pay attention to your body, and modify or stop as needed.
The session wraps up with a guided cool-down and stretch.
—
### Workout Breakdown
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band around thighs)**
– Hip Bridge (one heel raised)
– 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**
—
I hope you relish this lower body strength workout! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**