### Lower Body Strength Circuit Workout
This 45-minute workout circuit focuses on lower body strength and requires just one heavy weight—either a dumbbell or kettlebell—along with an optional resistance band loop. The session features a guided warm-up and cool-down, and there are no jumping exercises, making it readily adaptable if you prefer a lighter weight. It’s suitable for all fitness levels!
If you liked this class, don’t forget to check out the upper body edition, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 get your body ready. The workout is divided into two circuits:
– **Circuit 1** contains four exercises.
– **Circuit 2** encompasses five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, you’ll take a break for **30 seconds** before repeating.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
You’ll have a **one-minute recovery** between circuits, but you can pause the video for extra rest as needed. Always listen to your body and adjust or stop when necessary.
The class 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 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 have a great time with this lower body strength workout! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**