### Lower Body Strength Circuit Workout
This lower body strength circuit workout requires only one heavy weight—a dumbbell or kettlebell is suitable—along with an optional resistance band loop. The session spans 45 minutes and features a guided warm-up and cool-down. There’s no jumping, and it’s easily adjustable with a lighter weight. This workout suits all fitness levels!
If you like this class, make sure to check out the upper body edition, which will be released 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
The class commences with a guided warm-up, concentrating on mobility and incorporating dynamic movements to ready your body. Following this, we delve into two distinct strength circuits.
– **Circuit 1** is comprised of four exercises.
– **Circuit 2** features five exercises.
– Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between.
– After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating.
You’ll complete:
– **Four rounds of Circuit 1** (twice on the right side, twice on the left side).
– **Three rounds of Circuit 2.**
Between the two circuits, you’ll have **one minute of recovery time**—feel free to pause the video and take additional rest as needed. Always pay attention to your body and modify or stop as required.
The class concludes 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 fun with this lower body strength circuit! You can find all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**