**Lower Body Strength Circuit Workout**
This lower body strength circuit exercise routine needs just one substantial weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session spans 45 minutes and incorporates a structured warm-up and cool-down. There’s no jumping required, and adjustments are simple—just opt for a lighter weight if necessary. This workout suits all fitness levels!
If you like this session, don’t miss the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Class**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The class starts with a guided warm-up aimed at enhancing mobility and including dynamic movements to ready your body. Following that, we progress into two separate strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, 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 done **three times**.
You’ll experience a **one-minute recovery** between the circuits, but you can pause the video and take additional time if necessary. Always heed your body’s signals and modify or cease as required.
The class wraps up with a guided cool-down and stretch.
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### **Workout Outline**
**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 + 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 class! You can explore all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**