**Lower Body Strength Circuit Workout**
This lower body strength circuit routine requires just one heavy weight—be it a dumbbell or kettlebell—and an optional resistance band loop. The workout lasts for 45 minutes and features a guided warm-up and cool-down. There’s no jumping required, making it easily adjustable by simply opting for a lighter weight. This exercise is suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuit Workout**
#### **Equipment Needed:**
– One heavy weight (I am using a 20 lb dumbbell)
– (Optional) Resistance band loop
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body. Then, we proceed into two distinct circuits.
– **Circuit 1** is made up of four exercises.
– **Circuit 2** contains five exercises.
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** rest before starting the circuit again.
– **Circuit 1** is repeated **four times** (twice on each side).
– **Circuit 2** is repeated **three times**.
You’ll enjoy a **one-minute break** between the two circuits, but feel free to pause the video and take extra rest if needed. Always pay attention to your body and modify or stop when necessary.
The class wraps up with a guided cool-down and stretching routine.
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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 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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I hope you have a blast with this lower body strength workout! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**