### Lower Body Strength Circuit Workout
This 45-minute strength circuit targeting the lower body requires only one heavy weight (a dumbbell or kettlebell is suitable) and optionally a resistance band loop. The session features a guided warm-up and cool-down, with no jumping movements included. It’s easily adjustable—simply opt for a lighter weight if necessary—making it a perfect choice for all fitness levels.
If you appreciate this workout, don’t forget to explore the upper body variant, 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 start with a guided warm-up aimed at enhancing mobility, featuring dynamic movements to ready your body. The workout consists of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is done for **45 seconds**, followed by **10 seconds for rest/transition**. Upon completing all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
You’ll enjoy a **one-minute recovery** between the two circuits, but you can take extra breaks if needed. Always heed your body’s signals and modify or stop as required.
The session wraps up with a guided cool-down and stretching.
—
### 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
– (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
—
Enjoy this lower body strength workout! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**