**Lower Body Strength Circuits Workout**
This lower body strength circuit session requires only one heavy weight—either a dumbbell or kettlebell—and an optional looped resistance band. The class is 45 minutes long and features a guided warm-up and cool-down. There’s no jumping involved, and it’s simple to adjust by opting for a lighter weight. This workout is suitable for all fitness levels!
If you liked this session, I also offer an upper body variant on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Layout:**
We start with a guided warm-up emphasizing mobility and dynamic movements to ready your body. Next, we progress into two strength circuits:
– **Circuit 1** has four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time** between movements. Upon finishing all exercises in a circuit, you’ll rest for **30 seconds** prior to repeating.
– **Circuit 1** is completed **four times** (twice on each side).
– **Circuit 2** is repeated **three times**.
You’ll enjoy a **one-minute recovery** between the two circuits, but feel free to pause the video and take added time if necessary. Always pay attention to your body and adjust or stop as needed.
The session wraps up 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 with 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 view all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**