### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout utilizes just one heavy weight, like a dumbbell or kettlebell, along with an optional resistance band loop. The session features a guided warm-up and cool-down, and there’s no jumping required. It’s simple to adjust—just opt for a lighter weight if necessary—making it ideal for all levels of fitness.
If you liked this workout, make sure to explore the upper body version offered on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **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 prepare your body. The workout is divided into two circuits:
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** break before cycling through the circuit again.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
Between the two circuits, you’ll have **one minute of recovery time**—but feel free to pause the video and rest longer if necessary. Always listen to your body and modify or stop as required.
The session wraps up with a guided cool-down and stretching.
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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 lifted)
– 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 this lower body strength workout enjoyable! You can view all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**