### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved. It’s simple to adjust—just utilize a lighter weight if necessary—making it an excellent workout for every fitness level.
If you like this class, don’t miss the upper body version that will be released 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
We start with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. The workout is composed of two circuits:
– **Circuit 1** contains four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating.
– **Circuit 1** is done four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
Between the two circuits, you’ll have **one minute to recover**—but don’t hesitate to pause the video and take extra rest if needed. Always pay attention to your body and modify or stop as required.
The session 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 find this lower body strength workout enjoyable! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**