### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session necessitates only one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping involved. It’s easily adjustable—just opt for a lighter weight if necessary—making it suitable for all fitness levels.
If you like this workout, don’t forget to explore the upper body version available on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Structure
The session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body. Afterwards, we transition into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between movements. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left)
– **Circuit 2:** Completed **three times**
You’ll enjoy a **one minute recovery** between the two circuits—but feel free to pause the video and take additional time if needed. Always pay attention to your body and modify or pause 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 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 access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**