**Lower Body Strength Circuits Workout**
This 45-minute lower body strength session is designed to enhance strength using a single heavy weight—either a dumbbell or kettlebell—and optionally, a resistance band loop. The workout features a guided warm-up and cool-down, with no jumping, allowing for easy modifications with a lighter weight. It’s suitable for all fitness levels!
If you like this class, don’t miss the upper body edition, 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
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### **Workout Structure:**
The session kicks off with a dynamic warm-up aimed at mobility and activation. The workout is divided into two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is carried out for **45 seconds**, followed by **10 seconds for rest/transition**. Upon finishing all exercises in a circuit, you will rest for **30 seconds** before repeating.
– **Circuit 1** is performed **four times** (twice on the right side and twice on the left).
– **Circuit 2** is repeated **three times**.
You will have a **one-minute recovery** between the two circuits, but don’t hesitate to take additional time if necessary. Always pay attention to your body and adjust as needed. The session 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 lifted)
– 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 find enjoyment in this lower body strength session! All my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**