### Lower Body Strength Circuit Workout
This 45-minute lower-body strength circuit session uses just one heavy weight—either a dumbbell or kettlebell—and optionally a resistance band loop. The workout features a guided warm-up and cool-down, and since it has no jumping, it’s simple to adapt by opting for a lighter weight. This routine is appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper-body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
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### Workout Structure
We kick off with a guided warm-up that emphasizes mobility and dynamic moves to get your body ready. The workout includes two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will last for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1** is repeated **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You’ll receive a **one-minute recovery** period between the two circuits, but feel free to pause the video and take extra rest if needed. Always pay attention to your body and modify or stop when necessary.
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 positioned 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 find enjoyment in this lower-body strength workout! All my lower-body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**