**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit workout requires just a single heavy weight (a kettlebell or dumbbell will do) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved. It’s easy to adjust—just opt for a lighter weight if necessary—making it suitable for all fitness levels.
If you like this workout, don’t forget to check out the upper body version available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Lower Body Strength Circuit Workout**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
#### **Workout Structure:**
We’ll kick off with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. Then, we’ll transition into two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** includes five exercises.
– Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between moves.
– After finishing a complete circuit, you’ll take a **30-second** rest before repeating.
– **Circuit 1 is performed four times** (twice on the right side, twice on the left).
– **Circuit 2 is performed three times**.
Between the two circuits, you’ll have **one minute of recovery**—but you’re welcome to pause the video and take extra rest if you need. Always listen to your body and adjust or stop as necessary.
The workout 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 raised)
– 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 view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**