**Lower Body Strength Circuit Workout**
This 45-minute circuit class for lower body strength emphasizes enhancing strength with a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumps required, making it easy to adapt by changing the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
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### **Class Layout:**
We kick off with a guided warm-up concentrating on mobility and dynamic movements to ready your body. The workout is comprised of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds for rest/transition**. Upon finishing all exercises in a circuit, you will rest for **30 seconds** before repeating.
– **Circuit 1:** Done **four times** (twice on the right, twice on the left)
– **Circuit 2:** Done **three times**
You’ll have a **one-minute recovery break** between the two circuits. Feel free to pause the video and take extra rest if needed—always pay attention to your body and adjust as needed.
The class wraps up with a guided cool-down and stretch.
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### **Workout Overview:**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (Resistance Band Around Thighs):**
– Hip Bridge (one heel elevated)
– 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 joy in this lower body strength class! You can discover all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**