### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one heavy weight—either a dumbbell or kettlebell—and optionally a resistance band loop. The workout includes a guided warm-up and cool-down, featuring no jumping, which makes it simple to adjust with a lighter weight. It’s suitable for all fitness levels!
If you like this class, don’t forget to explore 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 start with a guided warm-up that emphasizes mobility, incorporating dynamic movements to ready your body. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between each movement. After finishing all exercises in a circuit, you will have a **30-second** rest before repeating that circuit.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
You’ll have **one minute of recovery time** between the two circuits, but feel free to pause the video and take extra breaks if needed. Always pay attention to your body and adjust or stop as necessary.
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 lifted)
– 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 love this lower body strength workout! You can find all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**