### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, allowing for easy modification with a lighter weight. It’s a fantastic workout for every fitness level!
If you like this class, be sure 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
The class begins with a guided warm-up aimed at mobility and dynamic movements to ready your body. Following that, we transition into two unique strength circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is completed for **45 seconds**, followed by **10 seconds of rest/transition time** between moves. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
You’ll have a **one-minute recovery** between the two circuits, but feel free to pause the video and take additional rest if required. Always pay attention to your body and modify 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** (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 + 4 Push-Offs
– 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 enjoyment in this lower body strength workout! You can explore my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**