### Lower Body Strength Circuit Workout
This 45-minute lower body strength routine is designed to enhance strength with 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 tailor by adjusting the weight. This workout is suitable for participants of all fitness levels!
If you liked this session, don’t forget to explore the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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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
The session kicks off with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. The main workout is divided into two circuits:
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you finish all exercises in a circuit, take a **30-second** break before repeating.
– **Circuit 1:** Done **4 times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **3 times**.
A **1-minute recovery** is provided between the two circuits, but feel free to take additional breaks if necessary. Always listen to your body and modify or stop as needed.
The class concludes 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 raised)
– 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 this lower body strength workout enjoyable! You can browse all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**