**Lower Body Strength Circuits Session: A 45-Minute Routine for Everyone**
This 45-minute lower body strength circuit session aims to enhance both strength and flexibility with minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell is perfect) alongside an optional resistance band loop. The session features a guided warm-up and cool-down, involves no jumping, and can be easily adjusted—simply change the weight to fit your requirements. It’s an excellent routine for every fitness level!
If you like this session, make sure to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Session Summary: Lower Body Strength Circuits**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. Following that, we dive into two strength circuits.
– **Circuit 1:** Four exercises, executed for 45 seconds each with a 10-second rest/transition interval. You’ll perform four sets of this circuit (two on the right side and two on the left).
– **Circuit 2:** Five exercises, similarly executed for 45 seconds each with a 10-second rest/transition interval. This circuit consists of three sets.
In between the two circuits, there’s a one-minute recovery time. Feel free to pause the video and take extra time if needed. Always pay attention to your body and make modifications or take breaks as necessary.
The session wraps up with a guided cool-down and stretching to assist your body in recovery.
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### **Routine Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Routine
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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This lower body strength session is a fantastic opportunity to challenge yourself and enhance strength. If you’re on the lookout for additional lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session!
xo,
Nicole