### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit requires merely one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, allowing for easy modification by using a lighter weight. This workout caters to all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Structure
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Then, we proceed into two circuit workouts.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, with **10 seconds of rest/transition time** between movements.
– Upon finishing all exercises in a circuit, take a **30-second** break before repeating.
– **Circuit 1 is repeated four times** (twice on the right side, twice on the left).
– **Circuit 2 is repeated three times.**
– There is a **one-minute recovery** between circuits—feel free to pause the video and extend rest as necessary.
The class wraps up with a guided cool-down and stretch.
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### 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 Knee Drive + Squat
– Curtsy Lunge Knee Drive + Squat
– Squat Clean x2 + Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you love this lower body strength workout! You can find all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**