### Lower Body Strength Circuit Workout
This 45-minute circuit workout focusing on lower body strength requires just one heavy weight, such as a dumbbell or kettlebell, along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping movements, making it simple to adapt by changing the weight. It’s an excellent workout suitable for all levels of fitness!
If you like this session, take a look at the upper body version 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
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Following that, we transition into two strength circuits:
– **Circuit 1** contains four exercises.
– **Circuit 2** features five exercises.
Every exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises within a circuit, you’ll take a **30-second** rest before repeating.
– **Circuit 1** is done **four times** (twice on the right, twice on the left).
– **Circuit 2** is executed **three times**.
You will have a **one-minute recovery** between the two circuits, but feel free to pause the video and take longer if necessary. Always pay attention to your body and make modifications or stop as needed.
The session 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 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 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 have a great time with this lower body strength workout! You can find all my lower body sessions organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**