### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping included. It’s simple to adapt—just use a lighter weight if necessary—making it an excellent choice for all fitness levels.
If you like this workout, don’t forget to check out the upper body version 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 aimed at enhancing mobility and dynamic movements to get your body ready. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between exercises. After finishing all exercises in a circuit, 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
You’ll have a **one-minute recovery** between circuits, and you can pause the video for additional rest if needed. Always listen to your body and feel free to 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 Lifts
– 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 find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**