### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight—whether it be a dumbbell or kettlebell—and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, making it simple to adjust by using a lighter weight. This workout is appropriate for all fitness levels!
If you appreciate this class, make sure to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Structure
The session starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Following that, we progress into two distinct circuits:
– **Circuit 1** consists of **four exercises**
– **Circuit 2** consists of **five exercises**
Each exercise is performed for **45 seconds**, interspersed with **10 seconds of rest/transition time** between moves. After finishing a full round of a circuit, you’ll rest for **30 seconds** before repeating it.
– **Circuit 1** is executed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
Between the two circuits, you’ll benefit from **one minute of recovery**, but feel free to pause the video and take additional time if necessary. Always heed your body’s signals and adjust or stop as required.
The class wraps up with a guided cool-down and stretch.
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### Workout Breakdown
**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 organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**