**Lower Body Strength Circuits Workout**
This 45-minute workout targets lower body strength, utilizing a single heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The routine features a guided warm-up and cool-down, and since it avoids jumping, it can easily be adjusted with a lighter weight. This session is suitable for participants of all fitness levels!
If you liked this class, be sure to check out the upper body edition available 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
### **Workout Format:**
We kick off with a dynamic warm-up geared toward enhancing mobility and activation. The workout includes two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is executed for **45 seconds**, with a **10-second rest/transition period** between each move. Once you’ve finished a complete round of a circuit, enjoy a **30-second** rest before doing it again.
– **Circuit 1:** Completed **four times** (twice on the right, twice on the left).
– **Circuit 2:** Completed **three times**.
You’ll get **one minute of rest** between the two circuits, but feel free to take extra time if you need it. Always pay attention to your body and modify as needed.
The session wraps up with a guided cool-down and stretch.
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### **Workout Overview:**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1** (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 + 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 find this lower body strength workout enjoyable! You can access all of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**