### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The workout includes a guided warm-up and cool-down, with no jumping involved. It can be easily adapted—just opt for a lighter weight if necessary—making it suitable for all fitness levels.
If you like this workout, don’t forget to explore the upper body edition 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
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### Workout Structure
The session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movement to get your body ready. Following that, we proceed into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is done for **45 seconds**, with **10 seconds of rest/transition time** between movements. After completing all exercises in a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
Between the two circuits, you’ll have **one minute to recover**—but feel free to pause the video and take additional time if you require it. Always pay attention to your body and adjust as needed.
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 (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 appreciate this lower body strength workout! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**