**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit workout requires only one heavy weight (either a dumbbell or kettlebell works well) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping included. It can be easily adjusted—just use a lighter weight if necessary—making it suitable for all fitness levels.
If you like this class, make sure to check out the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuit Workout**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
#### **Workout Structure:**
We start with a guided warm-up aimed at mobility and dynamic movements to get your body ready. Then, we transition into two distinct circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.
– Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between.
– After finishing all exercises in a circuit, take a **30-second** break before repeating.
– **Circuit 1 is done four times** (twice on the right side, twice on the left).
– **Circuit 2 is done three times.**
You’ll have a **one-minute recovery** between the two circuits, but feel free to pause the video and take additional time if necessary. Always pay attention to your body and make modifications or stop as needed.
The class concludes 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 enjoy this lower body strength workout! You can find all my lower body workouts arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**