**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 session is 45 minutes long and features a guided warm-up and cool-down. There’s no jumping involved, and it’s simple to modify by using a lighter weight. This workout is perfect for all fitness abilities!
If you like this routine, check out the upper body variant 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 session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready. After that, we transition into the primary workout, which contains two circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is executed **three times**.
Between the two circuits, you’ll have **one minute to recover**, but feel free to pause the video for extra rest if you need it. Always pay attention to your body and make modifications as needed.
The session ends with a guided cool-down and stretch.
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### **Workout Outline**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Routine**
**Circuit 1** (Resistance band around thighs)
– Hip Bridge (with one heel elevated)
– Modified Side Plank with Top Knee Lifts
– 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 find this lower body strength routine enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**