**Lower Body Strength Circuits Workout**
This 45-minute lower body strength session emphasizes the development of strength by utilizing a single heavy weight, like a dumbbell or kettlebell, with the option to add a resistance band loop. The session contains a guided warm-up and cool-down, and it’s crafted to be low-impact with no jumping involved. Modifications are straightforward—just opt for a lighter weight if necessary—making it appropriate for all fitness levels.
If you find this class enjoyable, don’t forget to look for the upper body edition, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Structure of the Workout:**
The class kicks off with a guided warm-up that targets mobility and dynamic movements to get your body ready. The workout features two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is done for **45 seconds**, with **10 seconds rest/transition time** between movements. After finishing a complete circuit, you’ll take a **30-second** break before repeating it.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left side)
– **Circuit 2:** Done **three times**
You’ll have a **one-minute rest** between circuits, but feel free to pause the video for additional recovery if necessary. Always pay attention to your body and adjust as needed. The session wraps up with a guided cool-down and stretch.
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### **Detailed Workout:**
**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 with 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 compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**