**Lower Body Strength Circuits Workout**
This 45-minute routine for the lower body emphasizes developing strength with a single heavy weight (like a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, making it easy to adjust by changing the weight. This workout is appropriate for every fitness level!
If you liked this class, be sure to explore the upper body version 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
### **Structure of the Workout:**
We start with a guided warm-up aimed at enhancing mobility and dynamic movement to get your body ready. The workout is divided into two circuits:
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon completing all exercises in a circuit, you’ll take a **30-second** rest before starting again.
– **Circuit 1:** Done **4 times** (twice on the right side, twice on the left side)
– **Circuit 2:** Done **3 times**
You’ll have **1 minute of rest** between the two circuits, but feel free to pause the video and take extra time if you need it. Always pay attention to your body and modify as required.
The session wraps up with a guided cool-down and stretching.
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### **Breakdown of the Workout:**
**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 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! You can locate all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**