**Lower Body Strength Circuits Workout**
This 45-minute lower body strength routine emphasizes strength enhancement with a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features an instructed warm-up and cool-down, with no jumping, allowing for easy modifications by changing the weight. This workout caters to all fitness levels!
If you appreciate this session, don’t forget to explore the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
#### **Workout Format:**
We start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. The workout is comprised of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** between moves. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You’ll enjoy a **one-minute recovery** between circuits, but feel free to pause and take additional time if necessary. Always pay attention to your body and adjust 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 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 enjoy this lower body strength workout! You can find all my lower body routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**