### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout only requires one heavy weight (either a dumbbell or kettlebell works) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, allowing for easy modifications using a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this workout, be sure to explore the upper body version, which is accessible this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Structure
The class starts with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. Following that, we transition into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is to be done for **45 seconds**, followed by **10 seconds of rest/transition**. Once you’ve finished all exercises in a circuit, you’ll take a **30-second break** before repeating.
– **Circuit 1:** Done **four times** (twice on the right, twice on the left)
– **Circuit 2:** Done **three times**
You’ll have **one minute to recover** between the two circuits—but feel free to pause the video and take additional time if you need. Always heed your body’s signals and adjust or stop as required.
The class concludes 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 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 find enjoyment in this lower body strength workout! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**