### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one substantial weight—either a dumbbell or kettlebell—and a resistance band loop is optional. The workout includes an instructed warm-up and cool-down, with no jumping exercises involved. It’s simple to modify by opting for a lighter weight, making it suitable for all fitness levels.
If you liked this workout, be sure to take a look at the upper body edition, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
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### Workout Format
We will start with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. Following that, we’ll dive into two distinct strength circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** encompasses five exercises.
– Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between moves.
– After finishing a complete circuit, you’ll rest for **30 seconds** before repeating.
You’ll complete:
– **4 rounds of Circuit 1** (twice on the right leg, twice on the left).
– **3 rounds of Circuit 2**.
You’ll have **one minute of recovery time** between the two circuits—but feel free to pause the video and take additional rest if required. Always tune in to your body and modify or stop as necessary.
The session wraps up with a guided cool-down and stretch.
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### Workout Details
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1** (Resistance band around thighs)
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2**
– Sumo Squat with Push Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to 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 see all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**