### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved. It’s also highly adaptable—just opt for a lighter weight if necessary—making it an excellent choice for all fitness levels!
If you liked this class, don’t forget to explore 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
### Workout Structure
The class kicks off with a guided warm-up, concentrating on mobility and dynamic movements to get your body ready. After that, we transition into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between. Once you’ve finished all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Completed **three times**.
Between the circuits, you’ll have **one minute of recovery**, but feel free to pause the video and take additional time if necessary. Always listen to your body and adjust or stop as needed.
The workout 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 + 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 love this lower body strength workout! You can find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**