### Lower Body Strength Circuit Session
This 45-minute lower body strength circuit session requires only one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The routine features a guided warm-up and cool-down, with no jumping required. It’s straightforward to adjust—just opt for a lighter weight if necessary—making it suitable for all fitness levels.
If you like this session, don’t forget to check out the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Required Equipment
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
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### Session Structure
We start with a guided warm-up aimed at enhancing mobility and engaging in dynamic movements to get your body ready. The session is made up of two circuits:
– **Circuit 1** has four exercises.
– **Circuit 2** contains five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
Between the two circuits, you’ll have **one minute of recovery**, and you’re welcome to pause the video and take more rest if needed. Always pay attention to your body and modify or stop as necessary.
The session wraps up with a guided cool-down and stretch.
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### Session Overview
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Session**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– 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 find all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**