### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout needs only 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, making it simple to adapt—just use a lighter weight if necessary. This workout accommodates all fitness levels!
If you like this session, don’t miss the upper body version, which will be available 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 session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body. Next, we transition into two strength circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** features five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
You’ll receive a **one-minute recovery break** between the two circuits. Feel free to pause the video and take additional rest if necessary—always heed your body’s signals and adjust as needed.
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 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 to 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! All my lower body workouts are neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**