### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only a single heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, making it simple to adjust by opting for a lighter weight. This workout is appropriate for participants at any fitness level!
If you like this class, don’t forget to explore the upper body version, 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’ll kick off with a guided warm-up centered on mobility and dynamic movement to prime the body. Following that, we will progress into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between moves. After completing all exercises in a circuit, you will have a rest of **30 seconds** before starting again.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Completed **three times**.
You will enjoy a **one-minute recovery** between the two circuits, but feel free to pause the video and take additional rest as necessary. Always pay attention to your body and adapt as needed.
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 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
**41:04 – Cool Down & Stretch**
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I hope you love this lower body strength workout! You can discover all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**