**Lower Body Strength Circuit Session**
This lower body strength circuit session needs just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The duration is 45 minutes and includes a structured warm-up and a cool-down. There’s no jumping required, and adjustments are straightforward—just opt for a lighter weight if necessary. This session accommodates all fitness levels!
If you liked this class, an upper body version will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### **Lower Body Strength Circuit Session**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The session kicks off with a structured warm-up, concentrating on mobility and including dynamic movements to ready your body. Next, we transition into the circuit training segment, which features two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Every exercise is executed for **45 seconds**, followed by a **10-second rest/transition interval**. After you’ve finished all exercises in a circuit, you’ll take a **30-second break** before repeating the circuit.
– **Circuit 1** is completed **four times** (twice on each side).
– **Circuit 2** is performed **three times**.
You’ll enjoy a **one-minute rest** between the two circuits, but don’t hesitate to pause the video and take additional breaks if needed. Always pay attention to your body and adjust or stop as required.
The session wraps up with a structured cool-down and stretch.
### **Session Overview**
**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
I hope you find this lower body strength session enjoyable! You can discover all my lower body sessions organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**