**Lower Body Strength Circuit Workout**
This workout for lower body strength requires only one heavy weight—be it a dumbbell or a kettlebell—along with an optional looped resistance band. The session spans 45 minutes and features a guided warm-up and cool-down. There are no jumping exercises, and modifications are straightforward—just opt for a lighter weight if necessary. This workout caters to all fitness levels!
If you appreciate this class, consider checking out the upper body edition available on [Patreon](https://www.patreon.com/nicolepearce).
### **Lower Body Strength Circuit Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. Following that, we proceed to the circuit workout, which is composed of two distinct circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** features five exercises.
Every exercise is carried out for **45 seconds**, with **10 seconds of rest/transition time** in between movements. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is to be completed **three times**.
You’ll enjoy a **one-minute recovery** between the two circuits, but feel free to pause the video and rest more if you need to. Always pay attention to your body and adjust or stop as required.
The session wraps up with a guided cool-down and stretch.
### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (with 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 with 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 enjoyment in this lower body strength workout! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**