**Lower Body Strength Circuits Workout**
This 45-minute lower body strength circuit session needs only one heavy weight (such as a dumbbell or kettlebell) and optionally a resistance band loop. The workout features a guided warm-up and cool-down, with no jumping involved. It’s simple to adjust—just select a lighter weight if necessary—making it 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).
### **Workout Details**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We will start with a guided warm-up, emphasizing mobility and dynamic movements to ready the body. After that, we’ll transition into two strength circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** features five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between movements. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before doing it again.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
There will be **one minute of recovery** between the two circuits—but you can pause the video and take additional time if needed. Always pay attention to your body and modify as you see fit.
The workout 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 (with 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 find joy in this lower body strength workout! You can access all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**