**Lower Body Strength Circuit Workout**
This lower body strength circuit workout involves just one heavy weight—either a kettlebell or dumbbell will suffice—along with an optional resistance band loop. The session is designed to last for 45 minutes and features a guided warm-up and cool-down. There’s no jumping included, and it’s simple to adjust by opting for a lighter weight. This workout is suitable for everyone, regardless of fitness level!
If you enjoy this class, don’t forget to check out the upper body version, 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
#### **Workout Structure:**
The session starts with a guided warm-up aimed at enhancing mobility, incorporating dynamic movements to activate your muscles. Next, we transition into two distinct circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1** is completed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **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 necessary. Always pay attention to your body and adjust or stop as needed.
The session ends 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 locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**