### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session only requires one heavy weight—be it a dumbbell or kettlebell—and an optional resistance band loop. The routine features a guided warm-up and cool-down, without any jumping. It’s simple to adjust by opting for a lighter weight, making it suitable for all fitness levels.
If you like this workout, don’t forget to explore the upper body variation 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 session starts with a guided warm-up concentrating on mobility and dynamic movements to ready your body. After that, we transition into two distinct strength circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.
– Each exercise is executed for **45 seconds**, with **10 seconds for rest/transition** between movements.
– Upon finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating.
You will complete:
– **Circuit 1** four times (twice on the right side, twice on the left).
– **Circuit 2** three times.
There’s a **one-minute break** between the two circuits, but you can pause the video and take longer if necessary. Always listen to your body and modify or stop as needed.
The workout ends 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 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
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you find joy in this lower body strength workout! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**