**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit session requires just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. It features a guided warm-up and cool-down, without any jumping, making modifications easy—simply opt for a lighter weight if necessary. This workout is suitable for all fitness levels!
If you like this class, be sure to explore 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
### **Workout Structure:**
We kick off with a guided warm-up, emphasizing mobility and dynamic actions to ready your body. After that, we transition into two unique circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between movements. Once you finish all exercises in a circuit, take a break for **30 seconds** before going again.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left side).
– **Circuit 2:** Completed **three times**.
You’ll have **one minute of recovery** between the two circuits, but feel free to pause the video and take additional breaks as needed. Always listen to your body and modify or stop as you see fit.
The class 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 (Resistance Band Around Thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, floating)
**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
**41:04 – Cool Down & Stretch**
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I hope this lower body strength workout brings you joy! You can access all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**