### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one heavy weight—either a kettlebell or a dumbbell—and an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping exercises included. It’s easily adjustable with a lighter weight, making it appropriate for all fitness levels.
If you like this workout, be sure to check out the upper body version that is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **One heavy weight** (I am using a 20 lb kettlebell)
– **Optional:** Resistance band loop
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### Workout Structure
We will kick off with a dynamic warm-up concentrating on mobility and activation. Following that, we will proceed into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between the movements. Once you finish all exercises in a circuit, you will take a **30-second** rest before starting again.
– **Circuit 1:** Completed **four times** (twice on the left side, twice on the right).
– **Circuit 2:** Completed **three times**.
You will have a **one-minute recovery** between circuits, but feel free to pause the video and take additional rest if required. Always pay attention to your body and adjust as needed.
The session wraps up with a guided cool-down and stretching routine.
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### Workout Breakdown
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1** (Resistance band positioned around thighs)
– Hip Bridge (keeping one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, hovering position)
**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 enjoy this lower body strength workout! You can find all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**