**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit workout utilizes just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, making it easy to adapt by simply using a lighter weight. It’s an excellent workout for all fitness levels!
If you like this class, be sure to check out 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
### **Workout Structure:**
The session kicks off with a guided warm-up designed to enhance mobility and incorporate dynamic movements to ready your body. Following that, we transition into two distinctive circuits:
– **Circuit 1** includes four exercises.
– **Circuit 2** contains five exercises.
Each exercise is performed for **45 seconds**, with a **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before beginning again.
– **Circuit 1** is completed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is executed **three times**.
Between the two circuits, you’ll have **one minute of recovery**, but feel free to take longer if you need it. Always heed your body’s signals and adjust as required.
The session concludes with a guided cool-down and stretch.
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### **Workout Breakdown:**
**Warm-Up & Mobility (01:44)**
**Circuit Workout (08:49)**
**Circuit 1** (Resistance band placed around thighs)
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Raises
– 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
**Cool Down & Stretch (41:04)**
I hope you have a fantastic time with this lower body strength workout! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**