### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping involved, making it simple to adapt—just use a lighter weight if necessary. It’s appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body version, available this week 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, concentrating on mobility and dynamic movements to ready your body. Then, we progress into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is carried out 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:** Done **four times** (twice on the right side, twice on the left)
– **Circuit 2:** Done **three times**
Between the two circuits, there will be **one minute of recovery**, but feel free to pause the video and take extra rest as necessary. Always pay attention to your body and adapt or stop as needed.
The session 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 (Resistance Band Around Thighs)**
– Hip Bridge (one heel raised)
– 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 enjoyment in this lower body strength workout! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**