**Lower Body Strength Circuit Session**
This lower body strength circuit session requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The class runs for 45 minutes and includes a guided warm-up and cool-down. There’s no jumping involved, and it’s straightforward to adjust by opting for a lighter weight. This workout caters to all fitness levels!
If you like this session, don’t miss the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Class**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body. Following that, we transition into two distinct strength circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** features five exercises.
Each exercise is carried out for **45 seconds**, with a **10 seconds rest/transition period** after each. Once all exercises in a circuit are done, you’ll rest for **30 seconds** before repeating.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is executed **three times**.
You’ll have **one minute of recovery** between the two circuits—but you’re welcome to pause the video and take longer if needed. Always listen to your body and adjust or stop if required.
The class wraps up with a guided cool-down and stretch.
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### **Session Breakdown**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (Resistance Band Located Around Thighs)**
– Hip Bridge (with one heel raised)
– Modified Side Plank with Top Knee Abductions
– 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 enjoyment in this lower body strength workout! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**