**Lower Body Strength Circuits Workout**
This 45-minute lower body strength session is designed to enhance strength by utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, making it simple to adjust by opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, be sure to check out the upper body version offered 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:**
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body. The workout is divided into two circuits:
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
Every exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing the complete circuit, you’ll take a **30-second** break before starting again.
– **Circuit 1:** Done **4 times** (twice on each side).
– **Circuit 2:** Done **3 times**.
There’s a **1-minute recovery break** between the two circuits, but you’re welcome to pause the video and take additional time if needed. Always heed your body’s signals and modify as needed.
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 + 4 Push-Offs
– 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 enjoyment in this lower body strength workout! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**