### Lower Body Strength Circuit Workout
This 45-minute circuit workout for lower body strength requires only one heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping exercises included, making it easy to tailor—just opt for a lighter weight if necessary. This workout caters to all fitness levels!
If you liked this session, be sure to explore the upper body version, which is set to be released on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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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’ll start with a guided warm-up aimed at mobility and dynamic movements to get your body ready. The workout is divided into two circuits:
– **Circuit 1** features four exercises
– **Circuit 2** includes five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds to rest/transition** between movements. After finishing a complete round of each circuit, you’ll take a **30-second rest** before continuing.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll have a **one-minute break** between circuits, but feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop when needed.
The session ends with a guided cool-down and stretching routine.
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### Workout Breakdown
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1** (Resistance band positioned around thighs)
– Hip Bridge (with 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 discover all my lower body sessions organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**