**Lower Body Strength Circuit Workout**
This lower body strength circuit workout requires just one substantial weight—either a dumbbell or kettlebell—and optionally, a resistance band loop. The session spans 45 minutes and features a guided warm-up and cool-down. There’s no jumping required, and modifications are straightforward—just opt for a lighter weight if necessary. This workout is suitable for individuals at all fitness levels!
If you like this class, 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 Class**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The class starts with a guided warm-up, concentrating on mobility and integrating dynamic movements to ready your body. Following that, we delve into two strength circuits.
– **Circuit 1** encompasses four exercises.
– **Circuit 2** comprises five exercises.
– Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**.
– After finishing all exercises in a circuit, a **30-second rest** is taken before repeating.
You’ll complete **four rounds of Circuit 1** (twice on the right side, twice on the left) and **three rounds of Circuit 2**.
Between the two circuits, there’s a **one-minute recovery period**, but feel free to pause the video and take extra rest if necessary. Always heed your body and adjust or stop as needed.
The class 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 enjoy this lower body strength workout! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**