### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one heavy weight (a kettlebell or dumbbell will suffice) and an optional resistance band loop. As always, the class features a guided warm-up and cool-down. There’s no jumping involved, and modifications are straightforward—just opt for a lighter weight if necessary. This workout suits all fitness levels!
If you like this session, I also have an 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 start with a guided warm-up concentrating on mobility and dynamic movements to prepare the body. Next, we transition into two distinct circuits:
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
Each exercise is done for **45 seconds**, followed by **10 seconds for rest/transition**. Once all exercises in a circuit are completed, you’ll take a **30-second rest** before repeating.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left)
– **Circuit 2:** Completed **three times**
You’ll have a **one-minute recovery** between circuits, but feel free to pause the video and take extra breaks if required. Always pay attention to your body and modify as needed.
The class 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 elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat + 4 Push-Offs
– 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! You can access all my lower body workouts [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**