**Lower Body Strength Circuit Workout**
This lower body strength circuit workout needs just a single heavy weight—either a dumbbell or kettlebell—and optionally a resistance band loop. The entire session spans 45 minutes and includes a guided warm-up and cool-down. No jumping is required, and it can be easily adjusted with a lighter weight. This workout accommodates all fitness levels!
If you appreciate this session, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuit Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We’ll kick off with a guided warm-up aimed at enhancing mobility and introducing dynamic movements to prime the body. Following this, we will proceed into two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** includes five exercises.
Each exercise runs for **45 seconds**, with a **10-second rest/transition period** in between. After finishing all exercises within a circuit, you’ll take a **30-second rest** before going through the circuit again.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is carried out **three times**.
Between the two circuits, you’ll have **one minute to recover**, but feel free to pause the video if additional time is needed. Always listen to your body, make adjustments as necessary, and stop if needed.
We’ll conclude the workout with a guided cool-down and stretch.
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### **Workout Overview**
**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
– (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
I hope you find enjoyment in this lower body strength workout! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**