**Lower Body Strength Circuits Workout**
This lower body strength circuit workout needs only one heavy weight—either a dumbbell or kettlebell—and a resistance band loop is optional. The duration is 45 minutes and features a structured warm-up and cool-down. There’s no jumping, and modifications are straightforward—just opt for a lighter weight if necessary. This workout suits all fitness levels!
If you like this session, don’t forget to explore the upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
#### **Workout Format:**
We kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare the body. The workout is divided into two circuits:
– **Circuit 1** contains four exercises.
– **Circuit 2** contains five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between each move. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You’ll get a **one-minute recovery** between the circuits, but feel free to pause the video and take additional time if required. Always pay attention to your body and modify or stop as needed.
The session 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 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 with 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 find this lower body strength workout enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**