### Lower Body Strength Circuit Workout
This 45-minute circuit workout for lower body strength only requires a single heavy weight (either a kettlebell or dumbbell) and an optional looped resistance band. The session features a comprehensive warm-up and cool-down, and it avoids jumping, making modifications straightforward—just switch to a lighter weight if necessary. This workout caters to all fitness levels!
If you liked this session, make sure to explore the upper body counterpart, which 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
The program kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Following that, we dive into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds** with **10 seconds of rest/transition time** between movements. Upon finishing all exercises in a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1:** Done **four times** (twice for the right side, twice for the left side).
– **Circuit 2:** Completed **three times**.
You’ll enjoy a **one-minute recovery** between the two circuits, but don’t hesitate to pause the video and take additional rest as needed. Always pay attention to how your body feels and adjust accordingly.
The class 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 find this lower body strength workout enjoyable! You can discover all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**