### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires just one heavy weight—either a dumbbell or kettlebell—and a resistance band loop if desired. The session features a guided warm-up and cool-down, with no jumping included, allowing for easy modification by using a lighter weight. This workout is appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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 class opens with a guided warm-up emphasizing mobility and dynamic movements to ready your body. Following this, we proceed into two strength circuits:
– **Circuit 1** comprises four exercises.
– **Circuit 2** features five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between movements. After finishing a full circuit, you’ll pause for **30 seconds** before repeating it.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is executed **three times**.
You’ll have a **one-minute recovery** between the two circuits, but feel free to stop the video and take additional time if necessary. Always pay attention to your body and adjust or halt as needed.
The session wraps up with a guided cool-down and stretching routine.
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### Workout Breakdown
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1** (Resistance band situated 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 + 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 enjoyment in this lower body strength workout! You can access all my lower body workouts conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**