**Lower Body Strength Circuit Exercise**
This 45-minute workout dedicated to lower body strength utilizes just one heavy weight (either a kettlebell or dumbbell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, allowing for easy modification with a lighter weight. It’s an excellent routine for all fitness capabilities!
If you like this class, don’t forget to explore the upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Session**
#### **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 emphasizing mobility and dynamic movement to prep your body. After that, we shift into two strength circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** has five exercises.
Every exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you finish all the exercises in a circuit, you’ll take a **30-second** break before starting again.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You’ll have **one minute of recovery** between the two circuits, but feel free to pause the video for additional rest if needed. Always pay attention to your body and adjust or stop as required.
The session wraps up with a guided cool-down and stretch.
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### **Exercise Breakdown**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (Resistance Band Across Thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– 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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Hope you find joy in this lower body strength workout! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**