### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight—either a dumbbell or kettlebell—and a resistance band loop if you’d like. As always, the session comprises a guided warm-up and cool-down. No jumping is included, and modifications are simple—just opt for a lighter weight if necessary. This workout is ideal for all fitness levels!
If you like this class, be sure 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
The session kicks off with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. Following that, we dive into two separate strength circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.
Each exercise is performed for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, you’ll take a **30-second rest** before starting again.
– **Circuit 1** is done four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You’ll enjoy a **one-minute recovery** between the two circuits, but don’t hesitate to pause the video and take extra rest if you feel it’s necessary. Always listen to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch.
—
### 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**
—
I hope you find pleasure in this lower body strength workout! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**