**Lower Body Strength Circuits Workout**
This 45-minute lower body strength session aims to enhance strength using a single heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The routine features a guided warm-up and cool-down, avoiding jumping to ensure it can be easily adjusted with a lighter weight. This workout is ideal for individuals at any fitness level!
If you find this class enjoyable, don’t forget to explore the upper body equivalent, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Structure of the Workout:**
We kick off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready the body. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, with **10 seconds allotted for rest/transition** between exercises. Once all exercises in a circuit are finished, you’ll have a **30-second break** before starting again.
– **Circuit 1:** Executed **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Executed **three times**.
There is a **one-minute break** between the two circuits, but you’re welcome to pause and extend your rest if necessary. Always pay attention to your body and adjust or cease as needed.
The session wraps up with a guided cool-down and stretching routine.
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### **Workout Overview:**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (with optional resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– 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 trust you’ll enjoy this lower body strength workout! More lower body routines can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**