### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one heavy weight (a dumbbell or kettlebell is appropriate) and a resistance band loop, which is optional. The workout features a guided warm-up and cool-down, without any jumping exercises. It can easily be modified—just use a lighter weight if necessary—making it accessible for all fitness levels.
If you like this class, don’t miss out on 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 kicks off with a guided warm-up, emphasizing mobility and dynamic movements to prep your body. We then progress into two distinct 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**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– Circuit 1 is done **four times** (twice on the right side, twice on the left).
– Circuit 2 is performed **three times**.
Between the two circuits, you’ll have **one minute of recovery time**—but feel free to pause the video and take additional rest if necessary. Always pay attention to your body 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 (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 + Knee Drive + Squat
– Curtsy Lunge + 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 enjoy this lower body strength workout! You can find all of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**