**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit session requires only one heavy weight—be it a dumbbell or kettlebell—and a resistance band loop, which is optional. The workout features a guided warm-up and cool-down, with no jumping, allowing for easy modifications through weight adjustments. It’s an excellent workout suitable for all fitness levels!
If you like this session, don’t forget to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Equipment Needed**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Structure**
The session commences with a guided warm-up that focuses on mobility and dynamic movements to get your body ready. Then, we proceed to two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** between movements. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
You’ll have a **one-minute recovery** between the two circuits, but you’re welcome to pause the video and take additional rest if required. Always heed your body’s signals and modify as necessary.
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 Knee Drive + Squat
– Curtsy Lunge 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 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**