**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit workout calls for only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. As always, the session features a guided warm-up and cool-down. There’s no jumping required, and modifications are straightforward—just opt for a lighter weight if necessary. This workout accommodates all fitness levels!
If you like this session, be sure to look for the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuit Workout**
#### **Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to activate your muscles and generate warmth. Following that, we dive into two distinct strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds set aside for rest/transition** between moves. After finishing all exercises in a circuit, you’ll take a **30-second** break before starting again.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
Between the two circuits, you’ll have **one minute to recover**, but feel free to pause the video and take extra rest if needed. Always pay attention to your body and modify or stop as necessary.
The session wraps up 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 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**
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I hope you enjoy this lower body strength workout! You can find all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**