**Lower Body Strength Circuit Workout**
This lower body strength circuit workout needs only one heavy weight, like a dumbbell or kettlebell, plus an optional resistance band loop. The total duration is 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, and modifications are simple—just use a lighter weight if necessary. This workout caters to all fitness levels!
If you like this session, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuit Workout**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The workout starts with a guided warm-up that concentrates on mobility, featuring dynamic movements to get your body ready. Next, we dive into two distinct strength circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** encompasses five exercises.
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you will take a **30-second rest** before repeating.
– **Circuit 1** is executed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is executed **three times**.
Between the two circuits, you get a **one-minute recovery period**, but feel free to pause the video and take additional time if required. Always pay attention to your body and adjust or stop as needed.
The session wraps up with a guided cool-down and stretch.
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### **Workout Outline**
**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**
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I hope you find this lower body strength workout enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**