### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, making it easy to adjust by simply opting for a lighter weight. This workout is appropriate for all fitness levels!
If you like this class, make sure to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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 kick off with a guided warm-up targeting mobility, featuring dynamic movements to get your body ready. The workout comprises two circuits:
– **Circuit 1** includes four exercises.
– **Circuit 2** encompasses five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
There will be a **one-minute recovery** between circuits, but feel free to pause the video if you need additional rest. Always listen to your body and modify or stop as necessary.
The class 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 lifted)
– 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 this lower body strength workout enjoyable! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**