### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one heavy weight (a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping involved. It’s straightforward to adjust—simply opt for a lighter weight if necessary—making it suitable for all fitness levels.
If you enjoy this session, be sure to explore the upper body variant available 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 aimed at enhancing mobility and incorporating dynamic movements to ready your body. The workout encompasses two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** between exercises. Once you finish a complete circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is executed **three times**.
You’ll have a **one-minute recovery** between circuits, but feel free to pause the video and rest more if needed. Always pay attention to your body and adjust or stop if required.
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 (with 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 Knee Drive + Squat
– Curtsy Lunge 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 discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**