**Lower Body Strength Circuit Workout**
This lower body strength circuit session requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The workout lasts for 45 minutes and features a guided warm-up and cool-down. There is no jumping involved, and it can easily be adjusted with a lighter weight. This exercise routine is suitable for all fitness levels!
If you liked this class, make sure to take a look at the upper body edition, available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Format**
The session starts with a guided warm-up that emphasizes mobility and includes dynamic movements to get your body ready. After that, we proceed into two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** contains five exercises.
– Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time** in between.
– Once a full circuit is completed, you’ll have **30 seconds of rest** before repeating.
You will perform:
✅ **4 rounds of Circuit 1** (twice on the right side, twice on the left)
✅ **3 rounds of Circuit 2**
Between the two circuits, you’ll have **one minute to rest**, but you can pause the video to take additional time if necessary. Always pay attention to your body and adjust or take breaks as needed.
The class 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 around thighs)
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat + 4 Push-Offs
– 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 categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**