**Lower Body Strength Circuits Workout**
This 45-minute lower body strength circuit workout requires only one heavy weight—either a dumbbell or a kettlebell—and a resistance band loop, which is optional. The session features a guided warm-up and cool-down, with no jumping involved. It’s easy to adapt by choosing a lighter weight, making it appropriate for all fitness levels.
If you like this workout, be sure to explore the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We’ll kick off with a guided warm-up focused on mobility and dynamic movements to ready your body. Following that, we’ll transition to two unique strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** encompasses five exercises.
– Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** between exercises.
– After finishing a complete circuit, you’ll have **30 seconds of rest** before repeating.
You’ll complete **four rounds of Circuit 1** (twice on the right side, twice on the left) and **three rounds of Circuit 2**.
Between the two circuits, you’ll have **one minute to recover**, but feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and modify or stop as needed.
The workout wraps up with a guided cool-down and stretch.
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### **Workout Overview**
**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
– (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
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I hope you find enjoyment in this lower body strength workout! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**