**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit routine requires only one heavy weight (either a dumbbell or kettlebell is suitable) and an optional resistance band loop. The session features a guided warm-up and cool-down, and there’s no jumping involved. It’s simple to adjust—just opt for a lighter weight if necessary—making it a fantastic choice for all fitness levels.
If you appreciate this session, don’t forget to explore the upper body variant, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Structure:**
The session starts with a dynamic warm-up concentrating on mobility and activation. After that, we proceed to two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition** between them. Upon finishing all exercises in a circuit, you’ll rest for **30 seconds** before going through it again.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
Between circuits, you’ll have **one minute of recovery**, but feel free to pause the video and take additional time if you require it. Always pay attention to your body and adapt or stop as you need.
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 (with resistance band around thighs):**
– Hip Bridge (one heel lifted)
– 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! You can view all my lower body workouts arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**