### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout necessitates only one heavy weight—either a dumbbell or kettlebell—and a resistance band loop is optional. The session features a guided warm-up and cool-down, with no jumping required. It’s simple to adjust by using a lighter weight, making it appropriate for every fitness level.
If you like this workout, an upper body variation will be available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Needed:
– One heavy weight (I’m utilizing 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 the body. The workout is comprised of two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You’ll enjoy a **one-minute recovery** between the two circuits, but feel free to pause the video and take extra rest if necessary. Always pay attention 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
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (with 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 + 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 appreciate this lower body strength workout! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**