**Lower Body Strength Circuits Workout**
This lower body strength circuit session utilizes only one heavy weight—either a dumbbell or kettlebell—and optionally, a resistance band loop. The workout spans 45 minutes and features a guided warm-up and cool-down. There are no jumping exercises, and it’s easy to adapt by selecting a lighter weight. This workout caters to all fitness abilities!
If you like this session, don’t miss the upper body counterpart, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits 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 emphasizing mobility and dynamic movements to get your muscles ready. Following that, we dive into two distinct strength circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by a **10-second rest/transition period**. Once all exercises in a circuit are completed, you’ll take a **30-second rest** before starting the circuit again.
– **Circuit 1:** Done **four times** (twice on the right, twice on the left)
– **Circuit 2:** Done **three times**
You’ll enjoy **one minute of recovery** between the two circuits, but feel free to pause the video for extra rest if necessary. Always pay attention to your body and adjust as needed.
The session wraps up with a guided cool-down and stretch.
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### **Workout Overview**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** *(Resistance band around thighs)*
– Hip Bridge (one heel elevated)
– 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 enjoyment in this lower body strength workout! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**