### Lower Body Strength Circuit Workout
This 45-minute lower body strength session emphasizes building strength using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The program includes a structured warm-up and cool-down, with no jumping involved. It can easily be adjusted—just opt for a lighter weight if required—rendering it appropriate for all fitness levels.
If you like this workout, don’t miss the upcoming upper body version on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Structure of the Workout:**
We kick off with a mobility-centered warm-up, featuring dynamic movements to prepare the body. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between them. After completing all exercises in a circuit, you’ll rest for **30 seconds** before going for it again.
– **Circuit 1:** Done **four times** (twice on the right leg, twice on the left)
– **Circuit 2:** Done **three times**
In between circuits, enjoy a **one minute recovery**—though you can take longer breaks as needed. Always tune in to your body and adjust as necessary. The session concludes with a guided cool-down and stretch.
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### **Breakdown of the Workout:**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (optional resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
– Sumo Squat with 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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Enjoy this lower body strength workout! Discover more lower body workouts [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**