**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit workout needs only one heavy weight—be it a dumbbell or kettlebell—and a resistance band loop is optional. The session features a guided warm-up and cool-down, with no jumping involved, allowing for easy adjustments with a lighter weight. This workout caters to individuals of all fitness levels!
If you liked this class, don’t forget to look at the upper body version, available 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
### **Workout Format:**
We start with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. 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**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
You will enjoy **one minute of recovery** between the two circuits, but you can pause the video and take additional time if necessary. Always be in tune with your body and adjust or stop whenever needed.
The session wraps up with a guided cool-down and stretch.
—
### **Workout Outline:**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (Resistance Band Around Thighs):**
– Hip Bridge (one heel raised)
– 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
**41:04 – Cool Down & Stretch**
—
I hope you find enjoyment in this lower body strength workout! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**