**Lower Body Strength Circuits Workout**
This lower body strength circuit workout requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session spans 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, and modifications are simple—just opt for a lighter weight if necessary. This workout is suitable for all fitness levels!
If you like this class, don’t forget to check out the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Workout**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We will start with a guided warm-up concentrating on mobility and dynamic movements to get the body ready. Following that, we’ll dive into two distinct strength circuits.
– **Circuit 1** is made up of four exercises.
– **Circuit 2** comprises five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all the exercises in a circuit, you’ll take a break for **30 seconds** before repeating.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
Between the two circuits, you’ll have **one minute of recovery time**, but feel free to pause the video and take extra rest if needed. Always pay attention to your body and adjust as necessary.
The session wraps up with a guided cool-down and stretch.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1** (Resistance band around thighs)
– Hip Bridge (one heel lifted)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2**
– Sumo Squat with 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 have fun with this lower body strength workout! You can access all my lower body workouts arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**