### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight (like a dumbbell or kettlebell) and optionally, a resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, making it easy to adjust—simply use a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you like this class, be sure to check out the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
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### Workout Structure
We start with a guided warm-up concentrating on mobility and dynamic movements to ready your body. The workout includes two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you will take a **30-second** break before repeating.
– **Circuit 1**: Done **four times** (twice on the right side, twice on the left side).
– **Circuit 2**: Done **three times**.
You’ll enjoy a **one-minute recovery** between circuits, but feel free to pause the video and take additional time if necessary. Always tune into your body and modify or halt as needed.
The class concludes 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 elevated)
– Modified Side Plank with Top Knee Raises
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2**
– Sumo Squat + 4 Push-Offs
– 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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Hope you enjoy this lower body strength workout! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**