### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires just a single heavy weight—be it a dumbbell or a kettlebell—and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping exercises included. It is easy to adjust by opting for a lighter weight, making it appropriate for all fitness levels.
If you like this workout, be sure to explore the upper body variant available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **Heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Structure
We start with a guided warm-up aimed at mobility and dynamic movements to prepare your body. Next, we transition into two strength circuits:
– **Circuit 1** consists of **four exercises**
– **Circuit 2** consists of **five exercises**
Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll have a **30-second** rest before repeating.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left side)
– **Circuit 2:** Completed **three times**
Between the two circuits, you’ll have **one minute of recovery**, but you can pause the video to take additional time if necessary. Always pay attention to your body, modify movements if needed, and stop if 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 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
– Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
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I hope you find enjoyment in this lower body strength workout! All my lower body workouts are neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**