**Lower Body Strength Circuit Workout**
This lower-body strength circuit session requires only one heavy weight—be it a dumbbell or a kettlebell—and an optional resistance band loop. The class runs for 45 minutes and includes a structured warm-up and cool-down. No jumping is involved, making it easy to adapt with a lighter weight. This workout is suitable for all fitness levels!
If you liked this class, don’t miss the upper-body variant, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Class**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We will start with a guided warm-up that emphasizes mobility and dynamic movements to get the body ready. Afterward, we will transition into two distinct circuit workouts.
– **Circuit 1** consists of four exercises.
– **Circuit 2** features five exercises.
Each exercise is performed for **45 seconds**, followed by **10 seconds for rest/transition**. Once all exercises in a circuit are completed, you will have **30 seconds of rest** before starting the circuit again.
– **Circuit 1** is done **four times** (twice on each side).
– **Circuit 2** is completed **three times**.
Between the two circuits, enjoy **a minute to recover**—but you are welcome to pause the video and take additional time if necessary. Always pay attention to your body’s cues and modify or stop when required.
The class wraps up with a guided cool-down and stretch.
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### **Workout Breakdown**
**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 Lifts
– 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 session! You can view all my lower-body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**