**Lower Body Strength Circuits Workout**
This 45-minute lower body strength circuit session requires only one heavy weight (either a dumbbell or a kettlebell will suffice) and an optional resistance band loop. The workout starts with a guided warm-up and ends with a cool-down, and it involves no jumping. It’s straightforward to adjust—simply opt for a lighter weight if necessary—making it suitable for all fitness levels.
If you like this workout, be sure to check out the upper body version available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Lower Body Strength Circuit Workout**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We start with a guided warm-up, concentrating on mobility and integrating dynamic movements to prepare your body. Then, we progress into two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is executed **three times**.
You’ll have a **one-minute recovery** between the two circuits, but feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop as appropriate.
The session concludes with a guided cool-down and stretch.
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### **Workout Overview**
**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 enjoy this lower body strength session! You can find all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**