### Lower Body Strength Circuit Workout
This 45-minute circuit workout for the lower body requires only one heavy weight—either a kettlebell or dumbbell—along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping movements involved. It can easily be adjusted with a lighter weight, making it suitable for all fitness levels!
If you like this session, don’t forget to explore the upper body version 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 start with a guided warm-up concentrating on mobility and dynamic movements to get your body ready. After that, we transition into two separate circuits:
– **Circuit 1** includes four exercises.
– **Circuit 2** comprises five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between exercises. Once all exercises in a circuit are finished, a **30-second** rest will be taken before repetition.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
You’ll take a **one-minute recovery** between circuits, but you’re welcome to pause the video and take additional rest as needed. Always tune in to your body and adjust as required.
The class wraps up with a guided cool-down and stretching session.
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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 Raises
– Squat Pulse x2 + Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2**
– Sumo Squat with 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 check all my organized lower body workouts [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**