### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, making it easy to adjust by using a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, be sure 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 using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Structure of the Workout
The class kicks off with a guided warm-up, emphasizing mobility and dynamic movements to get your body ready. Following that, we transition into two distinct circuits:
– **Circuit 1** includes four exercises.
– **Circuit 2** features five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all the exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
Between the two circuits, there’s **one minute of recovery**—but feel free to pause the video and take additional time if you need it. Always tune in to your body and adjust as necessary.
The workout wraps up with a guided cool-down and stretch.
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### Breakdown of the Workout
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**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 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 enjoy this lower body strength workout! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**