### Lower Body Strength Circuit Workout
This 45-minute circuit workout targeting the lower body necessitates only one heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping activities. It can be easily adjusted—just opt for a lighter weight if necessary—making it suitable for all fitness levels!
If you like this class, be sure to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### Equipment Required:
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### Structure of the Workout
We kick off with a guided warm-up, emphasizing mobility and dynamic movements to prepare your body. The workout contains two circuits:
– **Circuit 1** has four exercises.
– **Circuit 2** includes five exercises.
Each exercise is carried out for **45 seconds**, with **10 seconds for rest/transition** in between. After finishing all exercises in a circuit, you’ll take a **30-second** rest before starting again.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You’ll enjoy a **one-minute recovery** between the two circuits, but don’t hesitate to pause the video for extra rest if needed. Always listen to your body and adjust or stop as needed.
The session wraps up with a guided cool-down and stretch.
—
### 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 Lifts
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, 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**
—
I hope you find enjoyment in this lower body strength workout! You can access all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**