**Lower Body Strength Circuits Workout**
This lower body strength circuit workout needs only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band. The class runs for 45 minutes and features a guided warm-up and cool-down. There’s no jumping required, and modifications are straightforward—simply use a lighter weight if necessary. This workout caters to all fitness levels!
If you like this session, an upper body variant will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class**
#### **Equipment Required:**
– One heavy weight (I’m working with a 20 lb dumbbell)
– (Optional) Resistance band loop
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Following that, we dive into two distinct strength circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** contains five exercises.
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is executed **three times**.
You’ll have a **one-minute recovery interval** between the two circuits, but feel free to pause the video for additional rest if necessary. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch.
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### **Workout Overview**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1** (Resistance band positioned 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 appreciate this lower body strength workout! You can find all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**