### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session features a guided warm-up and cool-down, involves no jumping, making it simple to adjust by using a lighter weight. It’s suitable for all fitness levels!
If you appreciate this class, don’t forget to explore the upper body version, accessible 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 kick off with a guided warm-up concentrating on mobility and dynamic movements to prep the body. Following this, we progress into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is performed for **45 seconds**, with **10 seconds of rest/transition time** between movements. After finishing all exercises in a circuit, you’ll pause for **30 seconds** before repeating.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Completed **three times**.
You’ll receive a **one-minute recovery** between the two circuits, but don’t hesitate to take additional rest if necessary. Always heed your body’s signals 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 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 enjoy this lower body strength workout! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**