### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout only requires a single heavy weight—either a dumbbell or kettlebell—and optionally a resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved. It’s easily adjustable with a lighter weight, making it appropriate for all fitness levels.
If you like this class, don’t miss the upper body version available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Needed
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Structure
We start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating that circuit.
– **Circuit 1:** Done **four times** (twice for the right side, twice for the left).
– **Circuit 2:** Done **three times**.
There’s a **one-minute recovery** between the two circuits, but you’re welcome to pause the video for extra rest if needed. Always pay attention to your body and adjust 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 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 have a great time with this lower body strength workout! You can find all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**