### Lower Body Strength Circuit Routine
This 45-minute lower body strength circuit routine only requires one heavy weight (either a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The workout consists of a guided warm-up and cool-down, without any jumping involved. It’s straightforward to modify—just select a lighter weight if necessary—making it suitable for individuals at any fitness level.
If you like this session, make sure to explore the upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
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### Structure of the Workout
The workout kicks off with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. Following that, we transition into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, you’ll take a **30-second** break 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 have **one minute to recover**, but don’t hesitate to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop as needed.
The session concludes with a guided cool-down and stretch.
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### Breakdown of the Workout
**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 with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to 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 routine! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**