**Lower Body Strength Circuits Workout**
This circuit workout for lower body strength utilizes just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The duration of the session is 45 minutes and features a guided warm-up and cool-down. No jumping is included, and modifications are straightforward—just opt for a lighter weight if preferred. This workout suits all fitness levels!
If you appreciate this class, be sure to explore my upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
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### **Workout Format**
The session initiates with a guided warm-up aimed at enhancing mobility and integrating dynamic movements to prepare your body. Following the warm-up, we transition into two separate strength circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**
– After finishing all exercises in a circuit, take a **30-second rest** before repeating
– **Circuit 1 is repeated four times** (twice on the right side, twice on the left)
– **Circuit 2 is repeated three times**
– A **one-minute break** occurs between circuits—feel free to rest more if necessary
The workout wraps up with a guided cool-down and stretching.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with 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
**Cool Down & Stretch (41:04)**
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I hope you find enjoyment in this lower body strength workout! You can locate all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**