### Lower Body Strength Circuit Workout
This 45-minute lower-body strength circuit session requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The workout includes a guided warm-up and cool-down, with no jumping involved, making it easy to modify by changing the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to check out the upper-body version available 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
The session starts with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Next, we proceed to two circuit workouts:
– **Circuit 1** consists of **four exercises**
– **Circuit 2** consists of **five exercises**
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time**. After completing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is executed **three times**.
Between the two circuits, you’ll enjoy a **one-minute recovery**—but feel free to pause the video and take additional time if necessary. Always listen to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretching.
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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 have fun 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**