### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout necessitates only one heavy weight—either a dumbbell or kettlebell will suffice—and an optional resistance band loop. The class includes a guided warm-up and cool-down, with no jumping required. It can easily be adjusted by utilizing a lighter weight, making it accessible 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 Required
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Format
We will start with a guided warm-up aimed at mobility and dynamic movements to ready the body. Afterwards, we will transition into two separate circuits:
– **Circuit 1** comprises **four exercises**
– **Circuit 2** comprises **five exercises**
Every exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll have a rest of **30 seconds** before the circuit is repeated.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
In between the two circuits, you’ll take **one minute of recovery time**, but you’re welcome to pause the video and take additional rest if required. Always pay attention to your body and make modifications as needed.
The session wraps up with a guided cool-down and stretch.
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### Workout Details
**Warm-Up & Mobility (01:44)**
**Circuit 1 (08:49) – Resistance Band Positioned 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 + 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
**Cool Down & Stretch (41:04)**
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I hope you find pleasure in this lower body strength workout! You can view all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**