### Lower Body Strength Circuit Workout
This 45-minute lower body strength session is designed to enhance strength using a singular heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The workout features a guided warm-up and cool-down, and it incorporates no jumping, allowing for easy modifications—simply choose a lighter weight if necessary. This workout is appropriate for every fitness level!
If you find this class enjoyable, make sure to explore the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required
– One heavy weight (an example I’m using is a 20 lb dumbbell)
– (Optional) Resistance band loop
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### Structure of the Workout
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Afterwards, we transition into two separate circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** following. Once all exercises in a circuit are completed, you’ll take a **30-second** break before repeating.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is executed **three times**.
You’ll enjoy a **one-minute recovery** between the two circuits, but don’t hesitate to pause the video and take additional rest if necessary. Always pay attention to your body and adjust or stop as needed.
The session wraps up with a guided cool-down and stretching routine.
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### Breakdown of the Workout
**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 Lift
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (Staggered or 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 view all my lower body workouts structured [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**