**Lower Body Strength Circuits Workout**
This 45-minute strength workout for the lower body emphasizes building power with just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session includes a structured warm-up and cool-down, with no jumping, making it easy to adapt—just opt for a lighter weight if necessary. This workout is appropriate for individuals at all fitness levels!
If you like this workout, an upper body version will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
The workout starts with a guided warm-up that targets mobility and features dynamic movements to ready your body. Afterward, we will jump into two strength circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.
Every exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Once all exercises in a circuit are finished, you’ll take a **30-second rest** before repeating.
– **Circuit 1** is completed **four times** (two times on the right, two on the left).
– **Circuit 2** is done **three times**.
You will have **one minute to rest** between the two circuits, but you’re welcome to pause the video and take additional breaks as needed. Always pay attention to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch.
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### **Workout Outline**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (Resistance Band Around Thighs)**
– Hip Bridge (one heel raised)
– 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 + Knee Drive + Squat
– Curtsy Lunge + 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 this lower body strength workout enjoyable! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**