**Lower Body Strength Circuits Workout**
This 45-minute lower body strength session concentrates on enhancing strength by utilizing a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping, allowing for easy modifications by changing the weight. It’s perfect for individuals of all fitness backgrounds!
If you find this class enjoyable, don’t miss the upper body edition, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Workout**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We start with a guided warm-up emphasizing mobility and dynamic movements to prep the body. The workout features two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
Between the circuits, you’ll enjoy a **one-minute recovery**—but don’t hesitate to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch.
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### **Workout Overview**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Training**
**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 find this lower body strength workout enjoyable! You can explore all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**