**Lower Body Strength Circuit Workout**
This 45-minute circuit for lower body strength uses just a single heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session features a structured warm-up and cool-down, with no jumping activities. It can easily be adjusted by using a lighter weight, making it ideal for all fitness levels.
If you find this class enjoyable, don’t forget to explore the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
### **Workout Structure:**
We will kick off with a warm-up concentrating on mobility and dynamic movements to get your body ready. The workout comprises two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between movements. After completing all exercises in a circuit, you’ll rest for **30 seconds** before repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
You’ll get a **one-minute recovery** in between circuits, but don’t hesitate to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop 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 + Push Offs x4
– 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 this lower body strength workout enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**