### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires merely one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The workout features a guided warm-up and cool-down, and it avoids any jumping movements. It’s simple to adjust—just select a lighter weight if necessary—making it a fantastic choice for all fitness levels.
If you liked this workout, don’t forget to check out the upper body version, 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
We start with a guided warm-up concentrating on mobility and dynamic movements to ready your body. The workout comprises two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are finished, you’ll take a **30-second** break before starting again.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left side)
– **Circuit 2:** Completed **three times**
You’ll have a **one-minute recovery** between circuits, but don’t hesitate to pause the video and take additional time if required. Always pay attention to your body and modify or stop as you see fit.
The session ends 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 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
– Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
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I hope you find this lower body strength workout enjoyable! You can discover more lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**