**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit session only needs one heavy weight—whether that’s a dumbbell or kettlebell—and an optional resistance band loop. As always, the workout features a guided warm-up and a cool-down. There is no jumping required, and it’s easy to modify—simply use a lighter weight if necessary. This workout is 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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### **Lower Body Strength Circuit Workout**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
#### **Structure of the Workout:**
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to get your body ready. Next, we proceed into two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** incorporates five exercises.
– Each exercise is executed for **45 seconds**, with **10 seconds for rest/transition** between moves.
– After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating.
You’ll complete:
– **4 rounds of Circuit 1** (twice on the right side, twice on the left).
– **3 rounds of Circuit 2**.
In between the two circuits, you’ll have **one minute to recover**—but feel free to pause the video and take additional time if you need it. Always pay attention to your body and modify or stop as necessary.
The class wraps up with a guided cool-down and stretch.
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### **Detailed Workout Breakdown**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (Resistance Band Positioned Around Thighs)**
– Hip Bridge (One Heel Raised)
– Modified Side Plank with Top Knee Lifts
– 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! You can discover all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo, Nicole