### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout utilizes just one heavy weight—either a dumbbell or kettlebell—and includes an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required. It can be easily adjusted by opting for a lighter weight, making it suitable for individuals of all fitness levels.
If you like this workout, don’t forget to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Format
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following the warm-up, we dive into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is performed for **45 seconds**, with **10 seconds of rest/transition time** between movements. After completing all exercises in a circuit, you will rest for **30 seconds** before starting again.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left)
– **Circuit 2:** Completed **three times**
Between the circuits, you’ll have **one minute of recovery**, but feel free to pause the video and take additional rest if needed. Always pay attention to your body and adjust as necessary.
The session wraps up with a guided cool-down and stretch.
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### Workout Overview
**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
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you enjoy this lower body strength session! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**