### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight (either a dumbbell or kettlebell works) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping activities included. It’s also simple to modify—just opt for a lighter weight if needed—making it a fantastic choice for all fitness levels.
If you appreciate this class, make sure to look for the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
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### Workout Structure
We commence with a guided warm-up that concentrates on mobility and dynamic movements to ready the body. The workout consists of two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** features five exercises.
Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30 seconds rest** before repeating the circuit.
– **Circuit 1** is completed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
There is a **one-minute recovery** between circuits, but feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify 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
– (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
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I hope you appreciate this lower body strength workout! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**