**Lower Body Strength Circuit Workout**
This 45-minute circuit workout for lower body strength requires a single heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping included. It’s easy to adapt by selecting a lighter weight, making it appropriate for all fitness levels.
If you find this session enjoyable, be sure to check out the upper body version that is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Structure:**
We start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. The workout comprises two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon completing all exercises in a circuit, you will have a rest period of **30 seconds** before repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left side).
– **Circuit 2:** Done **three times**.
You’ll enjoy a **one-minute recovery** between circuits, but feel free to pause the video for additional rest if required. Always listen to your body and make modifications as needed.
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 (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 have a great time with this lower body strength workout! You can find all my lower body sessions organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**