### Lower Body Strength Circuit Workout
This 45-minute circuit workout for the lower body requires only one heavy weight (either a dumbbell or kettlebell will do) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping included. It’s also highly adaptable—simply choose a lighter weight if necessary—making it suitable for all fitness levels.
If you like this session, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Needed
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
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### Workout Structure
The session kicks off with a guided warm-up centered on mobility and dynamic movements to ready your body. Following that, we transition into two distinct circuits:
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After completing all exercises in a circuit, you’ll take a **30-second** rest before repeating.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is carried out **three times**.
Between the two circuits, you’ll get **one minute of recovery**—but feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and modify or stop as required.
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 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 Knee Drive + Squat
– Curtsy Lunge 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 enjoyment in this lower body strength workout! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**