**Lower Body Strength Circuits Workout**
This 45-minute lower body strength session is designed to enhance strength utilizing a single heavy weight (either a kettlebell or dumbbell) along with an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping, allowing for easy modifications by simply opting for a lighter weight. This routine is suitable for all fitness levels!
If you like this class, be sure to explore the upper body edition, which is 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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### **Structure of the Workout:**
The session commences with a guided warm-up concentrating on mobility and dynamic movements to get your body ready. The workout encompasses 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 finishing all exercises in a circuit, a **30-second** rest is taken 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, there’s **one minute for recovery**, but you are welcome to pause the video for extra time if you require it. Always heed your body and adapt as necessary.
The class wraps up with a guided cool-down and stretching session.
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### **Breakdown of the Workout:**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (with 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 Knee Drive + Squat
– Curtsy Lunge 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 find enjoyment in this lower body strength workout! You can discover all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**