### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, allowing for easy modification by simply selecting a lighter weight. This workout is suitable for all fitness levels!
If you like this class, don’t forget to check out the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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 aimed at enhancing mobility and incorporating dynamic movements to get your body ready. The workout comprises two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll have a **30-second** rest before repeating the circuit.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left side)
– **Circuit 2:** Completed **three times**
Between the circuits, you’ll get **one minute to recover**, but don’t hesitate to pause the video and take longer if you feel it’s necessary. Always listen to your body and adjust or stop 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 + Push Offs x4
– Back Lunge to Knee Drive + Squat
– Curtsy Lunge to Knee Drive + Squat
– Squat Clean x2 + Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
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I hope you have a great time with this lower body strength workout! You can find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**