**Lower Body Strength Circuits Workout**
This 45-minute lower body strength session emphasizes building power with a single heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The workout features a guided warm-up and cool-down, requiring no jumping, which allows for easy weight adjustments. It’s suitable for every fitness level!
If you like this class, don’t forget to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Structure:**
We start with a guided warm-up, concentrating on mobility and dynamic motions to ready the body. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, take a **30-second** rest before repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left side).
– **Circuit 2:** Done **three times**.
You’ll get a **one-minute recovery** between the two circuits, but you can pause the video to take extra rest 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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### **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 Abduction
– 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 explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**