### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping necessary, making it easy to adjust by selecting a lighter weight. It’s an excellent workout for individuals of all fitness levels!
If you like this workout, check out the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### Equipment Needed
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Workout Structure
We start with a guided warm-up concentrating on mobility and dynamic movements to ready your body. The workout is composed of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** between movements. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left side).
– **Circuit 2:** Done **three times**.
You’ll enjoy a **one-minute recovery** between circuits, but feel free to pause the video and take extra time if needed. Always pay attention to your body and adjust or cease as required.
The class 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 Knee Drive + Squat
– Curtsy Lunge 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 discover all my lower body workouts arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**