**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit workout requires only one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved. It’s simple to modify—just use a lighter weight if necessary—making it suitable 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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### **Lower Body Strength Circuit Workout**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
#### **Workout Structure:**
We start with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body. Then, we transition into two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** includes five exercises.
– Each exercise is done for **45 seconds**, with **10 seconds of rest/transition time** in between.
– Once all exercises in a circuit are completed, there’s a **30-second** rest before repeating the circuit.
You’ll perform:
✅ **4 rounds of Circuit 1** (twice on the right side, twice on the left side)
✅ **3 rounds of Circuit 2**
Between the two circuits, you’ll have **1 minute of recovery time**—but feel free to pause the video and take additional rest if required. Always pay attention to your body and adjust or stop as needed.
The class concludes with a guided cool-down and stretch.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
**Circuit 1 (08:49) – 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
**Cool Down & Stretch (41:04)**
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I hope you enjoy this lower body strength workout! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**