**Lower Body Strength Circuit Exercise**
This lower body strength circuit exercise requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session is 45 minutes long and features a guided warm-up and cool-down. There’s no jumping required, and it’s simple to adjust by selecting a lighter weight. This workout is perfect for all fitness levels!
If you like this class, be sure to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuit Session**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We’ll start with a guided warm-up aimed at mobility, utilizing dynamic movements to engage your muscles and create warmth. Next, we’ll progress into the main circuit workout, consisting of two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating.
– **Circuit 1** is completed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
Between the circuits, you’ll have **one minute of rest**, but feel free to pause the video and take additional time 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.
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### **Workout Overview**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (Resistance band around thighs)
– Hip Bridge (one heel raised)
– 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 enjoy this lower body strength routine! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**