**Lower Body Strength Circuits Workout**
This circuit workout for lower body strength requires only a single heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session is 45 minutes long and features a guided warm-up and cool-down. There’s no jumping, and adjustments are straightforward—just opt for a lighter weight if necessary. This workout is suitable for all fitness levels!
If you liked this session, an upper body counterpart will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Workout**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The workout starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. Next, we transition into two strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is done for **45 seconds**, with **10 seconds for rest/transition** between each movement. After finishing a complete circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1** is repeated **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
You’ll have **one minute** to recover in between the two circuits. Feel free to pause the video and rest longer if needed—always pay attention to your body and modify as required.
The session 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 lifted)
– 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 enjoy this lower body strength workout! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**