### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight (either a dumbbell or a kettlebell will suffice) and you may optionally use a resistance band loop. The session features a structured warm-up and cool-down, and there are no jumps involved. It’s also highly adaptable—just switch to a lighter weight if you prefer—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
The session starts with a guided warm-up, concentrating on mobility and dynamic exercises to prepare your body. Following that, we progress into two distinct circuits:
– **Circuit 1** includes four exercises.
– **Circuit 2** contains five exercises.
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you’ve finished all exercises in a circuit, you’ll take a break 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 will have a **one-minute recovery** between the two circuits, but feel free to take longer breaks if you need to. Always listen to your body and modify or stop as necessary.
The class ends 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 raised)
– 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 enjoyment in this lower body strength workout! All my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**