**Lower Body Strength Circuit Workout**
This 45-minute workout for lower body strength emphasizes developing power with a single 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 required, allowing for easy weight modifications. This routine is appropriate for all fitness levels!
If you like this class, be sure to check out the upper body variant 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
### **Structure of the Workout:**
We start with a guided warm-up aimed at increasing mobility and dynamic movement to ready your body. Following that, we transition into two strength circuits.
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
– Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**
– After finishing all exercises in a circuit, take a **30-second** break before repeating
– **Circuit 1 is performed 4 times** (twice on the right side, twice on the left side)
– **Circuit 2 is done 3 times**
Between the circuits, you’ll have **1 minute of recovery time**—feel free to take an extra pause if necessary. Always pay attention to your body and adjust as needed. We conclude with a guided cool-down and stretch.
### **Detailed Workout Overview:**
**Warm-Up & Mobility (01:44)**
**Circuit 1 (08:49) – Resistance Band Positioned Around Thighs**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered or holding)
**Circuit 2**
– Sumo Squat + 4 Push-Offs
– Back Lunge to Knee Drive + Squat
– Curtsy Lunge to Knee Drive + Squat
– Squat Clean x2 + Get Up
– (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch (41:04)**
I hope you have a great time with this lower body strength workout! You can find all my lower body routines sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**