### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one heavy weight—either a kettlebell or dumbbell—and an optional resistance band loop. The workout features a structured warm-up and cool-down, with no jumping required. It’s simple to adapt by selecting a lighter weight, making it perfect for all fitness levels.
If you liked this workout, be sure to explore the upper body edition available on [Patreon](https://www.patreon.com/nicolepearce) this week!
—
### Equipment Required:
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### Workout Format
The class kicks off with a warm-up emphasizing mobility and dynamic movements to ready your body. Following that, we dive into two strength circuits:
– **Circuit 1** contains four exercises.
– **Circuit 2** comprises five exercises.
Every exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1** is done **four times** (twice on the right side and twice on the left).
– **Circuit 2** is completed **three times**.
You’ll enjoy a **one-minute recovery** between circuits, but don’t hesitate to pause and incorporate extra rest as needed. Always pay attention to your body and adjust as you see fit.
The session wraps up with a guided cool-down and stretch.
—
### Workout Outline
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (Resistance Band Around Thighs)**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Upper Knee Raises
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, suspended)
**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 find this lower body strength workout enjoyable! You can see all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**