**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit session requires just one substantial weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping involved, allowing for easy adjustments by using a lighter weight. It’s an excellent workout for all fitness levels!
If you like this class, be sure to explore the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Format:**
The session kicks off with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. Next, we transition into two distinct circuit workouts.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between moves. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left side).
– **Circuit 2:** Done **three times**.
You’ll get a **one-minute recovery** between circuits, but don’t hesitate to pause the video and take additional time if necessary. Always heed your body and modify or stop as needed.
The session wraps up with a guided cool-down and stretch.
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### **Workout Details:**
**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 find enjoyment in this lower body strength workout! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**