**Lower Body Strength Circuit Routine**
This lower body strength circuit routine only needs one heavy weight—either a dumbbell or kettlebell—and a resistance band loop if desired. The session lasts 45 minutes and comes with a guided warm-up and cool-down. There’s no jumping involved, and it’s simple to adapt by selecting a lighter weight. This workout suits all fitness levels!
If you liked this class, I also provide an upper body version 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
#### **Session Outline:**
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Following that, we dive into two distinct strength circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition period**. After finishing all exercises in a circuit, you’ll take a **30 seconds break** before going again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, you’ll enjoy a **one-minute recovery time**—but you can pause the video and extend this period if necessary. Always be attentive to your body and modify accordingly.
The session wraps up with a guided cool-down and stretch.
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### **Routine Breakdown**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Routine**
**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 + 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 routines compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**