### Lower Body Strength Circuit Workout

This 45-minute circuit workout for lower body strength requires only one heavy weight (either a kettlebell or dumbbell) and has the option of using a resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, making it simple to adjust—just use a lighter weight if necessary. This workout is suitable for all fitness levels!

If you like this class, don’t forget to check out the upper body version, available this week 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

The session begins with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. After that, we proceed into two distinct circuits:

– **Circuit 1** contains four exercises.
– **Circuit 2** comprises five exercises.

Every exercise will be executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you will take a **30-second** rest before repeating the circuit.

– **Circuit 1:** Completed four times (twice on the right side, twice on the left).
– **Circuit 2:** Completed three times.

Between the two circuits, you will have **one minute of recovery**—but you can always pause the video and take extra time if needed. Always heed your body’s signals and modify or pause as required.

The class finishes with a guided cool-down and stretch.

### Workout Breakdown

**01:44 – Warm-Up & Mobility**

**08:49 – Circuit Workout**

**Circuit 1** (Resistance band positioned 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 with 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 find enjoyment in this lower body strength workout! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

**xo, Nicole**

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