### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout utilizes a single heavy weight, like a dumbbell or kettlebell, and optionally a resistance band loop. The session features a structured warm-up and cool-down, without any jumping movements. It’s simple to adjust—just grab a lighter weight if necessary—making it suitable for all fitness levels.
If you like this workout, don’t forget to explore the upper body variant 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
We start with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready the body. The workout is divided into two circuits:
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you will rest for **30 seconds** before going through it again.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
Between the circuits, you will take a **one-minute recovery break**, but feel free to pause the video and take additional time if needed. Always pay attention to your body and modify or stop as necessary.
The session wraps up with a guided cool-down and stretching.
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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, 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 enjoyment in this lower body strength workout! You can discover all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**