### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout necessitates just one heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved. It’s straightforward to adapt—just select a lighter weight if necessary—making it an excellent workout for all fitness levels.
If you like this class, don’t miss my 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, emphasizing mobility and dynamic movements to get the body ready. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out 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 starting again.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left)
– **Circuit 2:** Completed **three times**
Between the two circuits, you’ll get **one minute of recovery**—but feel free to pause the video and take additional time if necessary. 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 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
– Bear Plank Knee Taps (Bodyweight)
**41:04 – Cool Down & Stretch**
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I hope you find this lower body strength workout enjoyable! You can browse all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**