### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight—be it a dumbbell or kettlebell—and an optional resistance band loop. The session includes a guided warm-up and cool-down, with no jumping involved, making it simple to modify by opting for a lighter weight. This workout is perfect for all fitness levels!
If you like this class, don’t forget to check out 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
We kick off with a guided warm-up aimed at mobility and dynamic movements to ready the body. The workout features two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the circuits, you’ll have **one minute to recover**—but feel free to pause the video and take additional time if necessary. Always heed your body’s signals and modify 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 (with 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 + 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 relish this lower body strength workout! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**