**Lower Body Strength Circuit Session**
This lower body strength circuit session requires only one heavy weight—either a dumbbell or a kettlebell—and optionally a resistance band loop. The 45-minute workout features a guided warm-up and cool-down, with no jumping involved. It can be readily adjusted by using a lighter weight, making it suitable for all fitness levels.
If you like this session, take a look at the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Session Outline:**
The session commences with a guided warm-up, focusing on mobility and dynamic movements to ready your body. Then, we transition into two circuits:
– **Circuit 1** includes four exercises.
– **Circuit 2** features five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition** between movements. After completing all exercises in a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1** is completed **four times** (twice for the right side, twice for the left side).
– **Circuit 2** is completed **three times**.
Between the two circuits, there is a **one-minute recovery period**—but you are welcome to pause the video and rest longer if necessary. Always pay attention to your body and modify or stop as needed.
The session wraps up with a guided cool-down and stretch.
—
### **Session Breakdown**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Session**
**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**
I hope you find this lower body strength session enjoyable! You can discover more lower body workouts [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**