### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping involved. It’s also simple to adjust—just use a lighter weight if necessary—making it suitable for all fitness levels.
If you like this session, be sure to explore the upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### Equipment Needed
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Workout Structure
We kick things off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Following that, we will initiate two different circuits:
– **Circuit 1:** Comprising four exercises
– **Circuit 2:** Comprising five exercises
Each exercise is executed for **45 seconds**, with a **10-second rest/transition time** afterward. Once all exercises in a circuit are finished, you’ll have a **30-second rest** before repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left side)
– **Circuit 2:** Done **three times**
Between the two circuits, you’ll enjoy **one minute to recover**—but feel free to pause the video and take additional time if you need. Always listen to your body and adapt or stop as required.
The workout wraps up with a guided cool-down and stretch.
—
### Workout Breakdown
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1** (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
**41:04 – Cool Down & Stretch**
—
I hope you find joy in this lower body strength workout! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**