### Lower Body Strength Circuit Routine
This 45-minute lower body strength circuit routine requires only one heavy weight—be it a dumbbell or kettlebell—and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, allowing for easy modification by simply selecting a lighter weight. This routine is appropriate for all fitness levels!
If you appreciate this class, don’t forget to explore the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Structure of the Workout
We kick off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to get your body ready. The workout is split into two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, there will be a **30-second rest** before repeating.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
You’ll have a **one-minute rest** between the two circuits, but feel free to take extra breaks if needed. Always pay attention to your body and adjust or stop if necessary.
The session wraps up with a guided cool-down and stretching routine.
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### Breakdown of the Workout
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (with 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
– Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
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I hope you find this lower body strength workout enjoyable! You can discover all my lower body routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**