**Lower Body Strength Circuit Workout**
This lower body strength circuit session requires just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The duration is 45 minutes and incorporates a guided warm-up and cool-down. There’s no jumping involved, and it’s simple to adapt—just choose a lighter weight if necessary. This workout accommodates all fitness levels!
If you like this session, don’t forget to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Workout**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The workout kicks off with a guided warm-up aimed at mobility, featuring dynamic movements to get your body ready. Afterwards, we proceed to two strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds to rest/transition** between moves. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before starting the sequence again.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
Between the circuits, you’ll have **one minute** for recovery. However, feel free to pause the video and take extra rest if needed. Always listen to your body and adjust or stop as necessary.
The class wraps up with a guided cool-down and stretch.
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### **Workout Summary**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (Resistance Band Around Thighs)**
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered or 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 enjoy this lower body strength session! You can discover all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**