### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping included, allowing for easy modifications—just switch to a lighter weight if necessary. This session is appropriate for all fitness levels!
If you liked this class, make sure to explore the upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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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:**
The session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body. Following that, we transition into two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** includes five exercises.
– Every exercise is performed for **45 seconds**, succeeded by **10 seconds of rest/transition time**.
– After finishing all exercises in a circuit, you’ll take a **30-second rest** before repeating the circuit.
You will complete:
– **Circuit 1** four times (twice on the right side, twice on the left side).
– **Circuit 2** three times.
There will be a **one-minute recovery period** between the two circuits—but feel free to pause the video and take additional time if you wish. Always pay attention to your body and modify or stop as needed.
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 – Optional)**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered or floating)
**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 find this lower body strength workout enjoyable! You can locate all my lower body sessions organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**