### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one heavy weight (you can use either a dumbbell or kettlebell) and an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping exercises included. It’s also very adaptable—simply choose a lighter weight if necessary—making it suitable for all fitness levels.
If you like this workout, an upper body variant will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Needed
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Structure
We start with a guided warm-up concentrating on mobility and dynamic movements to ready the body. The workout comprises two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between moves. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating that circuit.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
Between the two circuits, you will have **one minute of rest**, but you can always pause the video and take longer if necessary. It’s essential to pay attention to your body and modify or stop whenever needed.
The session wraps up with a guided cool-down and stretching.
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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 lifted)
– 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
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you relish this lower body strength workout! You can find all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**