**Lower Body Strength Circuit Routine**
This lower body strength circuit routine requires only one heavy weight—either a dumbbell or a kettlebell—and an optional resistance band loop. The total duration is 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, and it’s simple to adjust by selecting a lighter weight. This workout is suitable for all fitness levels!
If you like this class, be sure to check out my upper body variation, which is released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Routine**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We will start with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to get the body ready. Following that, we will progress into two distinct circuits.
– **Circuit 1** is made up of four exercises.
– **Circuit 2** comprises five exercises.
Each exercise will be executed for **45 seconds**, with **10 seconds of rest/transition time** in between movements. After finishing all exercises in a circuit, you will take a **30-second** rest before starting again.
– **Circuit 1** is repeated **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You will have a **one-minute break** between the two circuits, but don’t hesitate to pause the video and take additional rest if you need it. Always pay attention to your body and modify where necessary.
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 Placed on Thighs)**
– Hip Bridge (One Heel Elevated)
– Modified Side Plank with Top Knee Raises
– 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**