### Lower Body Strength Circuit Routine
This 45-minute lower body strength circuit routine needs just one heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required. It’s easily adjustable—simply opt for a lighter weight if necessary—making it a fantastic choice for all fitness levels.
If you like this workout, 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
– **One heavy weight** (I’m utilizing 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 mobility, incorporating dynamic movements to ready your body. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition** between exercises. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating.
– **Circuit 1:** Executed **four times** (twice on the right, twice on the left)
– **Circuit 2:** Executed **three times**
You’ll enjoy a **one-minute recovery** between circuits. Feel free to pause the video for extra rest if necessary—always listen to your body and adjust as needed.
The session wraps up 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 placed 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 with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Standing Up
– (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
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I hope you enjoy this lower body strength routine! You can find all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**