**Lower Body Strength Circuit Workout**
This lower body strength circuit workout aims to enhance strength and stability using just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session is 45 minutes long and includes a guided warm-up and cool-down. There is no jumping involved, and modifications are straightforward—simply opt for a lighter weight if necessary. This workout accommodates all fitness levels!
If you like this class, be sure to check out the upper body version, available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### **Lower Body Strength Circuit Workout**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The workout kicks off with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. Next, we dive into two unique circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** features five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you complete all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You’ll have **one minute of rest** between the two circuits, but you can pause the video to take additional time if necessary. Always heed your body’s signals and adjust or stop as needed.
The workout 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 lifted)
– 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 have a great time with this lower body strength workout! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**