**Lower Body Strength Circuits Workout**
This 45-minute workout for the lower body emphasizes strength development utilizing a single heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, allowing for easy modifications by changing the weight. This workout is appropriate for individuals of all fitness levels!
If you like this class, don’t miss the upper body edition, 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
### **Structure of the Workout:**
We kick off with a guided warm-up, concentrating on mobility and dynamic movements to ready the body. The workout comprises two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition**. Once you complete all exercises in a circuit, you’ll rest for **30 seconds** prior to repeating.
– **Circuit 1** is performed **four times** (twice on each side).
– **Circuit 2** is done **three times**.
You’ll have **one minute of recovery** between the two circuits, but feel free to pause the video to catch extra rest 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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### **Detailed Workout Breakdown:**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (with 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 explore all my lower body workouts classified [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**