**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit session requires just a single heavy weight—either a kettlebell or dumbbell—and a resistance band loop, which is optional. The workout features a guided warm-up and cool-down, with no jumping exercises involved, making it simple to adapt by using a lighter weight. It’s suitable for all fitness levels!
If you like this class, be sure to check out the upper body version 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
### **Workout Structure:**
The session begins with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready. Following that, we proceed into two distinct strength circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** includes five exercises.
– Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**.
– Once a complete round of a circuit is done, you’ll take a **30-second** rest before repeating.
– **Circuit 1 is executed four times** (twice on the right side, twice on the left).
– **Circuit 2 is repeated three times.**
There’s a **one-minute recovery period** between the two circuits, but feel free to pause the video and take longer if necessary. Always pay attention to your body and modify or stop if needed.
The session wraps up with a guided cool-down and stretching routine.
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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 enjoy this lower body strength workout! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**