**Lower Body Strength Circuit Workout**
This lower body strength circuit workout requires only one heavy weight—be it a dumbbell or kettlebell—and an optional resistance band loop. The session lasts 45 minutes and incorporates a guided warm-up and cool-down. There’s no jumping required, and modifications are straightforward—just opt for a lighter weight if necessary. This workout caters to all fitness levels!
If you find this session enjoyable, make sure to explore the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Workout**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The workout kicks off with a guided warm-up aimed at enhancing mobility and engaging in dynamic movements to get your body ready. After that, we dive into two strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Once all exercises in a circuit are completed, 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 performed **three times**.
You’ll enjoy a **one-minute recovery** between circuits, but don’t hesitate to pause for additional time if necessary. Always heed your body’s signals, modify as needed, and take a break when required.
The class 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 raised)
– 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 enjoy this lower body strength workout! You can discover all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**