### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one heavy weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping involved. It’s also simple to adjust—just use a lighter weight if necessary—making it an excellent choice for all fitness abilities.
If you like this workout, don’t forget to explore 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 class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Next, we proceed into two distinct circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** between movements. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
You’ll enjoy a **one-minute recovery** between circuits, 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 concludes 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 appreciate this lower body strength workout! All my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**