**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit session requires only one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumps involved. It’s simple to adjust—just select a lighter weight if necessary—making it suitable for all fitness levels.
If you like this class, don’t forget to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
### **Workout Layout:**
The session begins with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your muscles. Following that, we dive into two distinct strength circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** includes 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 have a rest period of **30 seconds** before starting again.
You’ll accomplish:
– **Four rounds of Circuit 1** (twice on the right side, twice on the left).
– **Three rounds of Circuit 2**.
Between the two circuits, you’ll get **one minute of recovery**, but feel free to pause the video and take extra rest if needed. Always heed your body’s signals and adjust or stop as necessary.
The session wraps up with a guided cool-down and stretch.
—
### **Workout Summary:**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (Resistance Band Around Thighs)**
– Hip Bridge (one heel raised)
– 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 enjoy this lower body strength workout! You can find all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**