**Lower Body Strength Circuit Training**
This 45-minute lower body strength circuit training utilizes just one heavy weight—either a dumbbell or kettlebell—and a resistance band loop is optional. The workout features a guided warm-up and cool-down, with no jumping required. It can easily be adjusted with a lighter weight, making it accessible for all fitness levels.
If you like this session, don’t forget to check out the upper body variant available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Structure of the Workout:**
We kick off with a guided warm-up that emphasizes mobility and dynamic movements to ready the body. The routine consists of two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are finished, a **30-second** rest is taken before repeating.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left).
– **Circuit 2:** Executed three times.
There’s a **one-minute recovery** between circuits, but feel free to pause the video for additional rest as needed. Always pay attention to your body and make modifications as required.
The session wraps up with a guided cool-down and stretch.
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### **Detailed Workout:**
**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 Lifts
– 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 this lower body strength workout enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**