### Lower Body Strength Circuit Workout
This 45-minute circuit workout for lower body strength requires just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping, making it easy to adjust—just opt for a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you like this class, don’t forget to check out 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 using a 20 lb dumbbell)
– (Optional) Resistance band loop
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### Workout Structure
We start with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready. 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**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating.
– **Circuit 1:** Completed **four times** (twice on each side).
– **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 extra rest if you need it. Always pay attention to your body and adjust or stop 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 positioned around thighs)
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Raises
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat + Push Offs x4
– Back Lunge to Knee Raise + Squat
– Curtsy Lunge to Knee Raise + 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 [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**