**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit workout needs just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping. It’s straightforward to adjust—just opt for a lighter weight if necessary—making it suitable for all fitness levels.
If you find this class enjoyable, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Lower Body Strength Circuit Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The class starts with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. Following that, we proceed into two strength circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** comprises five exercises.
Each exercise lasts **45 seconds**, followed by **10 seconds of rest/transition time**. After completing all exercises in a circuit, you’ll rest for **30 seconds** before going again.
– **Circuit 1** is completed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
Between the circuits, you’ll enjoy a **one-minute recovery period**—but don’t hesitate to pause the video and take extra time if needed. Always pay attention to your body and modify or stop 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 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 have a great time with this lower body strength workout! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**