### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only a single heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session includes a guided warm-up and cool-down, with no jumping exercises involved. It’s simple to adjust—just opt for a lighter weight if necessary—making it appropriate for all fitness levels.
If you like this class, don’t forget to explore the upper body edition, 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 centered on mobility, featuring dynamic movements to ready your body for the workout.
The workout comprises two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you finish all exercises in a circuit, you will rest for **30 seconds** before repeating.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
Between the two circuits, you’ll enjoy **one minute of rest**, but feel free to pause the video and take extra time if necessary. Always listen to your body and modify or stop as needed.
The session wraps up with a guided cool-down and stretch.
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### Workout Breakdown
**Warm-Up & Mobility** – 01:44
**Circuit Workout** – 08:49
**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 Knee Drive + Squat
– Curtsy Lunge Knee Drive + Squat
– Squat Clean x2 + Get Up
– (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch** – 41:04
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I hope you find joy in this lower body strength workout! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**