**Lower Body Strength Circuit Workout**
This lower body strength circuit workout calls for just one heavy weight—either a dumbbell or kettlebell—and optionally a resistance band loop. The session spans 45 minutes, incorporating a guided warm-up and cool-down. There’s no jumping required, 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, make sure to explore the upper body version, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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
The workout kicks off with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. Following that, we will dive into two strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is performed for **45 seconds**, with **10 seconds of rest/transition time** between exercises. After finishing all exercises in a circuit, a **30-second** rest will follow before you repeat the circuit.
– **Circuit 1** is done **four times** (twice on the right, twice on the left).
– **Circuit 2** is tackled **three times**.
You’ll have a **one-minute recovery** between circuits, but feel free to pause the video and take additional rest if you wish. Always pay attention to your body and modify or stop as needed.
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
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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Hope you relish this lower body strength workout! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**