**Lower Body Strength Circuit Workout**
This lower body strength circuit workout requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session lasts 45 minutes and includes a guided warm-up and cool-down. There’s no jumping involved, and modifications are straightforward—just opt for a lighter weight if necessary. This workout is suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Workout**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We will start with a guided warm-up that emphasizes mobility and dynamic movements to ready the body. Following that, we will transition into two strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.
Each movement lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you complete all exercises in a circuit, you’ll take a **30-second** rest before starting again.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
Between circuits, you will have **one minute of recovery**, but feel free to pause the video and take additional time if needed. Always pay attention to your body and modify as required.
The session wraps up with a guided cool-down and stretch.
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### **Workout Breakdown**
**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 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
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you appreciate this lower body strength workout! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**