### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one heavy weight, like a dumbbell or kettlebell, and an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping involved, allowing for easy adjustments by using a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t miss the upper body version available 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 progress into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between movements. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
You’ll have **one minute of recovery** between the two circuits, but feel free to pause the video and take additional rest if needed. Always listen to your body and adjust or stop as necessary.
The class wraps up with a guided cool-down and stretching session.
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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, suspended)
#### 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 this lower body strength workout enjoyable! You can discover more lower body workouts [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**