**Lower Body Strength Circuit Workout**
This lower body strength circuit workout requires only a single heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The duration of the class is 45 minutes and includes a guided warm-up as well as a cool-down. There’s no jumping required, and modifications are straightforward—just select a lighter weight if necessary. This workout accommodates all fitness levels!
If you appreciate this session, make sure to explore the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Lower Body Strength Circuit Workout**
#### **Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
The class kicks off with a guided warm-up that emphasizes mobility and integrates dynamic moves to ready your body. Following this, we transition into the primary workout, which comprises two circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** contains five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises within a circuit, you’ll take a **30 seconds** break before repeating the circuit.
– **Circuit 1** is performed **four times** (twice on the right side and twice on the left).
– **Circuit 2** is done **three times**.
You will have a **one-minute recovery** between the circuits, but you are welcome to pause the video and take additional rest if needed. Always pay attention to your body and adjust or cease as necessary.
The class wraps up with a guided cool-down and stretch.
### **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 Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat + Push Offs x4
– Back Lunge + Knee Drive + Squat
– Curtsy Lunge + Knee Drive + Squat
– Squat Clean x2 + Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
I hope you have a great time with this lower body strength workout! You can find all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**