### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session emphasizes developing strength with a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, allowing for easy modification by adjusting the weight. This workout caters to all fitness levels!
If you like this class, don’t forget to explore the upper body variant available on [Patreon](https://www.patreon.com/nicolepearce).
—
### Equipment Needed
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
—
### Class Structure
We start with a guided warm-up aimed at enhancing mobility and dynamic movement to ready the body. The workout is comprised of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed 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:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
There’s a **one-minute recovery** between circuits, but feel free to pause the video and take additional time if necessary. Always heed your body, modify as needed, and stop if required.
The class wraps up with a guided cool-down and stretching session.
—
### Workout Breakdown
**Warm-Up & Mobility** – 01:44
**Circuit Workout** – 08:49
#### **Circuit 1 (Resistance Band Around Thighs)**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Stand Up
– (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch** – 41:04
—
I hope you find this lower body strength workout enjoyable! You can discover all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**