### Lower Body Strength Circuit Workout
This 45-minute lower body strength session emphasizes enhancing strength utilizing a single heavyweight—whether a dumbbell or kettlebell—and optionally, a resistance band loop. The class features a structured warm-up and cool-down, avoiding any jumping exercises, allowing easy modifications by simply opting for a lighter weight. This workout caters to all fitness abilities!
If you appreciate this class, don’t forget to explore the upper body edition, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **One heavyweight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Structure
We kick off with a guided warm-up, emphasizing mobility and dynamic movements to prepare your body. The workout is organized into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is completed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** 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, you’ll have **one minute to recover**—but you can always pause the video and take additional time if necessary. Always pay attention to your body and modify or stop 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 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 arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**