### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only a single heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved. It’s easily adjustable—just opt for a lighter weight if necessary—making it suitable for all fitness levels!
If you like this class, be sure to explore the upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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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’ll kick things off with a guided warm-up centered on mobility and dynamic movements to ready your body. Following that, we will transition into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, accompanied by **10 seconds of rest/transition time**. Once all exercises in a circuit are complete, you’ll rest for **30 seconds** prior to repeating that circuit.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left side)
– **Circuit 2:** Done **three times**
Between the two circuits, you’ll have **one minute of recovery time**—but feel free to pause the video and take additional rest if necessary. Always heed your body’s signals and modify or take breaks as needed.
The class 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 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 enjoyment in this lower body strength workout! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**