**Lower Body Strength Circuit Workout**
This lower body strength circuit session only requires a single heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The duration of the class is 45 minutes and features a guided warm-up and cool-down. No jumping is involved, and you can easily modify it by selecting a lighter weight. This workout is suitable for individuals of all fitness levels!
If you liked this session, don’t forget to check out the upper body version, accessible this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Class**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We will start with a guided warm-up aimed at enhancing mobility, including dynamic movements to ready the body. Next, we will transition into two separate strength circuits.
– **Circuit 1** covers four exercises.
– **Circuit 2** covers five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time** between moves. Once all exercises in a circuit are finished, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1** is performed **four times** (twice for the right side, twice for the left).
– **Circuit 2** is performed **three times**.
You will have a **one-minute break** between the two circuits, but feel free to pause the video and take additional rest if needed. Always listen to your body and adjust as required.
The class concludes 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 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 have fun with this lower body strength session! You can find all my lower body workouts arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**