**Lower Body Strength Circuits Workout**
This 45-minute workout targeting lower body strength emphasizes the development of strength using a single heavy weight (whether it’s a dumbbell or kettlebell) along with an optional resistance band loop. The routine features a structured warm-up and cool-down, with no jumping involved, facilitating easy modifications by adjusting the weight. This workout is appropriate for individuals at any fitness level!
If you like this session, don’t miss the upper body equivalent 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
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### **Structure of the Workout:**
The session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to get your body ready. The workout is divided into two circuits:
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between exercises. Once all exercises in a circuit are completed, you will rest for **30 seconds** before starting again.
– **Circuit 1:** Done **4 times** (twice on the right, twice on the left)
– **Circuit 2:** Done **3 times**
You will have **1 minute of recovery** between the two circuits—take additional time if you need it. Always pay attention to your body and modify accordingly. The session wraps up with a guided cool-down and stretching.
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### **Detailed Workout:**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (Resistance band secured 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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Enjoy this lower body strength workout! You can access all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**