**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit session utilizes just one heavy weight—be it a dumbbell or kettlebell—and optionally, a resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, so it’s easy to adjust by simply selecting a lighter weight. It’s suitable for all fitness levels!
If you liked this workout, don’t forget to explore the upper body variant, 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
### **Structure of the Workout**
The class starts with a guided warm-up aimed at mobility and dynamic movement to ready your body. Following that, we transition into two strength circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1** is completed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
Between the two circuits, you’ll get **one minute of recovery**—but you can pause the video and take more time if needed. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch.
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### **Workout Summary**
**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, hovered)
**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**
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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**