### Lower Body Strength Circuit Workout
This 45-minute circuit workout for the lower body requires only a single heavy weight—either a kettlebell or dumbbell—and an optional resistance band loop. The session features a warm-up and cool-down that are guided, with no jumping required, making it easily adjustable by opting for a lighter weight. This workout is suitable for individuals of all fitness levels!
If you like this session, take a look at the upper body variation offered 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 kick off with a guided warm-up aimed at enhancing mobility and dynamic movements to get your body ready. The workout is comprised of two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take **30 seconds** to rest before going again.
– **Circuit 1** is executed **four times** (twice on the right side, twice on the left side).
– **Circuit 2** is done **three times**.
There’s a **one-minute break** between the two circuits, but you’re welcome to pause the video and rest longer if required. Always pay attention to your body and adjust as necessary.
The session ends with a guided cool-down and stretching routine.
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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 with Push Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
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I hope you find this lower body strength workout enjoyable! You can access all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**