### Lower Body Strength Circuit Workout
This 45-minute workout focusing on lower body strength only requires one heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved. It’s simple to adjust—just opt for a lighter weight if necessary—making it suitable for fitness enthusiasts of all levels.
If you like this workout, don’t forget to check out the upper body alternative, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Structure
The session kicks off with a guided warm-up that emphasizes mobility and includes dynamic movements to activate the muscles and generate warmth.
The workout features **two circuits:**
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest or transition time**. Upon finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting the circuit again.
– **Circuit 1** is completed **four times** (twice on the right side and twice on the left).
– **Circuit 2** is completed **three times**.
You’ll have **one minute of recovery** between the circuits—but don’t hesitate to pause the video and take extra time if needed. Always heed your body’s signals and adjust or stop as required.
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 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 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 enjoyment in this lower body strength workout! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**