**Lower Body Strength Circuit Session: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session aims to enhance your strength and stability using just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a structured warm-up and cool-down, making it suitable for all levels of fitness. Plus, there’s no jumping required, and adjustments are straightforward—simply choose a lighter weight if necessary. It’s a workout that caters to all!
If you like this session, don’t miss the upper body edition, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuit Session Details**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session commences with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body and generate heat. After that, we embark on two distinct circuits tailored to work your lower body.
– **Circuit 1** consists of four exercises.
– **Circuit 2** includes five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you finish all exercises in a circuit, you’ll rest for **30 seconds** prior to repeating the circuit.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
Between the circuits, you’ll have a **1-minute recovery time**. Feel free to pause the video and take extra rest if needed. Always pay attention to your body and modify or stop as needed.
The session ends with a guided cool-down and stretch to assist in your recovery and relaxation.
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### **Workout Outline**
**Warm-Up & Mobility:** 01:44
We’ll begin with a warm-up to loosen your muscles and get your body ready for the upcoming workout.
**Circuit Workout:** 08:49
**Circuit 1** (Resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat with Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2 Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch:** 41:04
We’ll wrap up the session with a cool-down and stretching routine to promote muscle recovery and enhance flexibility.
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I hope you have a great time with this lower body strength session! For additional lower body workouts, explore my curated collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole