### Lower Body Strength Circuit Workout
This 45-minute lower-body strength circuit session requires only one heavy weight, like a dumbbell or kettlebell, along with an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping, allowing for easy adjustments with a lighter weight. It’s an excellent workout for every fitness level!
If you liked this session, make sure to explore the upper-body version offered 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
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Next, we transition into two strength 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 within a circuit, you’ll rest for **30 seconds** before repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
You’ll enjoy **one minute of recovery** between the two circuits, but feel free to pause the video for extra rest if necessary. Always pay attention to your body and make modifications 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
– (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
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I hope you find this lower-body strength workout enjoyable! Discover more lower-body workouts [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**