**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit session requires only one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping included, making it simple to adjust—just opt for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this workout, be 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 Class**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The class kicks off with a guided warm-up, emphasizing mobility and featuring dynamic movements to create warmth. Next, we dive into the main workout, which consists of two circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll take a **30 seconds** break before repeating.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
Between the two circuits, you’ll enjoy **one minute of recovery**, but feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop as needed.
The class wraps up 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 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 with 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
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I hope you appreciate this lower body strength workout! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**