**Lower Body Strength Circuits Workout**
This 45-minute lower body strength circuit session requires only one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The routine features a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications—simply opt for a lighter weight if necessary. This workout is ideal 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).
### **Workout Details**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The workout starts with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. Following this, we transition into two strength circuits.
– **Circuit 1** is made up of four exercises.
– **Circuit 2** features five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing a complete circuit, you’ll rest for **30 seconds** before repeating.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
Between the two circuits, you’ll have **one minute of recovery**, but don’t hesitate to pause the video and take additional rest if necessary. Always tune into your body and adjust accordingly.
The session 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 (with 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 joy in this lower body strength workout! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**