**Lower Body Strength Circuit Session**
This lower body strength circuit session only needs one heavy weight—either a dumbbell or kettlebell—and a resistance band loop is optional. The class runs for 45 minutes and features a guided warm-up and cool-down. There’s no jumping included, and it can easily be adjusted by opting for a lighter weight. It’s an excellent workout for everyone, regardless of fitness levels!
If you liked this session, be sure to explore the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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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
The workout kicks off with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. After that, we transition into two distinct strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between. Once all exercises in a circuit are completed, you’ll take a **30-second** break before repeating.
– **Circuit 1** is completed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is repeated **three times**.
You’ll get a **one-minute recovery** between the two circuits, but don’t hesitate to pause the video if additional rest is needed. Always pay attention to your body and adjust as necessary.
The session wraps up with a guided cool-down and stretching.
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### **Workout Summary**
**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 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 find this lower body strength workout enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**