### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required. It’s simple to adjust by using a lighter weight, making it suitable for all fitness levels!
If you like this class, be sure to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **Heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Structure
The session kicks off with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. Then, we transition into two strength circuits.
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
– Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** between moves.
– After finishing a complete round of 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.**
– There’s a **1-minute recovery break** between circuits—feel free to pause and take longer if necessary.
The workout wraps up with a guided cool-down and stretch.
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### Workout Breakdown
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### **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 + 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
**Cool Down & Stretch:** 41:04
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I hope you enjoy this lower body strength workout! You can find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**