### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout only requires one heavy weight—either a dumbbell or kettlebell—and optionally a resistance band loop. The session features a guided warm-up and cool-down, without any jumping involved. It’s simple to adjust by using a lighter weight, making it suitable for all fitness levels.
If you like this class, don’t forget to check out the upper body version, which is 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
We’ll kick off with a guided warm-up emphasizing mobility and dynamic movements to ready the body. Following that, we’ll dive into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between. Upon completing all exercises in a circuit, you’ll take a **30-second** break before starting again.
– **Circuit 1:** Done **four times** (twice on the right, twice on the left)
– **Circuit 2:** Done **three times**
Between circuits, enjoy **one minute of recovery**—but feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop as needed.
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** (Resistance band around thighs)
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, floating)
**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 workout! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**