**Lower Body Strength Circuits Workout**
This 45-minute lower body strength session emphasizes enhancing strength with a single heavy weight, such as a kettlebell or dumbbell, paired with an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumps required, which allows for easy modifications by weight adjustment. This session is appropriate for individuals of all fitness levels!
If you appreciate this workout, don’t forget to explore the upper body variant available 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
The class opens with a guided warm-up aimed at improving mobility and engaging dynamic movements to ready your body. We then transition into two strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing each exercise in a circuit, you’ll rest for **30 seconds** 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 take **one minute of rest**, but you are welcome to pause the video and take extra time if necessary. Always pay attention to your body and adjust as needed.
The workout wraps up 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 (with one heel raised)
– 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 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 joy in this lower body strength workout! You can discover all of my lower body workouts [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**