### Lower Body Strength Circuit Workout
This 45-minute lower-body strength circuit session requires only one heavy weight—be it a dumbbell or kettlebell—and optionally a resistance band loop. The workout features a guided warm-up and cool-down, excluding any jumping, thus making it easy to adjust by opting for a lighter weight. This session is appropriate for all fitness levels!
If you liked this class, make sure to explore the upper-body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Format
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body. Following this, we dive into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds allotted for rest/transition** between moves. Once you complete all exercises in a circuit, you will rest for **30 seconds** before repeating that circuit.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left side)
– **Circuit 2:** Done **three times**
You’ll get a **one-minute break** in between the two circuits, but don’t hesitate to take additional rest if you need it. Always pay attention to your body and adjust or halt as required.
The class 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 Positioned 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
– Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
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I hope you thoroughly enjoy this lower-body strength session! You can locate all my lower-body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**