**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit routine utilizes just one heavy weight—whether a dumbbell or kettlebell—and includes an optional resistance band loop. The class offers a structured warm-up and cool-down, with no jumping involved, allowing for adjustments with a lighter weight if needed. It’s an excellent workout for individuals at any fitness level!
If you like this session, make sure to check out the upper body variant available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Required**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
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### **Workout Outline**
The session starts with a guided warm-up designed to enhance mobility and dynamic movement, preparing your body. Following that, we will engage in two strength circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After completing all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
Between the two circuits, you’ll take **one minute of rest**, but feel free to pause the video for additional time if necessary. Always be attentive to your body and adjust or take breaks as needed.
The class wraps up with a guided cool-down and stretching.
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### **Workout Details**
**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 this lower body strength workout enjoyable! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**