### 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 involved. It’s easily adjustable by altering the weight, making it appropriate for every fitness level.
If you like this workout, make sure to look for the upper body version arriving on [Patreon](https://www.patreon.com/nicolepearce) this week!
—
### Equipment Needed
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Workout Structure
We kick off with a guided warm-up that emphasizes mobility and dynamic movements to get the body ready. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before starting again.
– **Circuit 1:** Done **four times** (twice on the right, twice on the left)
– **Circuit 2:** Done **three times**
Between circuits, you’ll enjoy **one minute of recovery**—but feel free to pause and take additional time if necessary. Always heed your body’s cues and modify as needed.
The session wraps up with a guided cool-down and stretch.
—
### 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 + 4 Push-Offs
– Back Lunge to Knee Drive + Squat
– Curtsy Lunge to Knee Drive + Squat
– Squat Clean x2 + Get Up
– Bear Plank Knee Taps (Bodyweight)
**41:04 – Cool Down & Stretch**
—
I hope you find enjoyment in this lower body strength workout! You can access all my lower body routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**