### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping necessary, allowing for easy modifications—simply opt for a lighter weight if desired. This workout is ideal for all fitness levels!
If you like this class, be sure to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Structure
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready. Afterwards, we proceed into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition period**. Upon finishing all exercises in a circuit, you will rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Executed **four times** (twice on the right side, twice on the left side)
– **Circuit 2:** Executed **three times**
You will have **one minute of recovery** between the two circuits, but feel free to pause the video and take additional time if needed. Always pay attention to your body and modify or stop if necessary.
The class 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 elevated)
– 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
– Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
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I hope you find joy in this lower body strength workout! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**