**Lower Body Strength Circuits Workout**
This 45-minute workout is designed to enhance lower body strength using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session starts with a guided warm-up and ends with a cool-down, and it does not involve any jumping. It’s simple to adapt—just pick a lighter weight if necessary—making it suitable for fitness enthusiasts at all levels.
If you like this class, don’t forget to look out for the upper body version launching on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Structure:**
The class kicks off with a guided warm-up aimed at enhancing mobility and includes dynamic movements to ready your body. Afterwards, we progress into two strength circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, you’ll rest for **30 seconds** 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 have a **one-minute break** between circuits, but feel free to take additional rest as necessary. Always tune in to your body and adjust as needed.
The workout 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 positioned 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 appreciate this lower body strength workout! You can find all my lower body workouts curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**