### Lower Body Strength Circuit Workout
This 45-minute workout for lower body strength requires only one heavy weight (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 involved. It’s simple to adjust—just use a lighter weight if necessary—making it accessible for all fitness levels.
If you like this routine, don’t forget to explore the upper body version available 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 starts with a guided warm-up focused on mobility and dynamic movements to get your body ready. Next, we transition into two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll get **30 seconds** to rest before starting again.
– **Circuit 1** is repeated **four times** (twice on the right side, twice on the left).
– **Circuit 2** is repeated **three times**.
You will have a **one-minute recovery** between circuits, but feel free to pause the video for extra rest whenever needed. Always pay attention to your body and make modifications as required.
The workout wraps up with a guided cool-down and stretch.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
**Circuit Workout (08:49)**
**Circuit 1 (with 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 to Knee Drive + Squat
– Curtsy Lunge to Knee Drive + Squat
– Squat Clean x2 + Get Up
– (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch (41:04)**
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I hope you find joy in this lower body strength workout! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**