### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session needs only one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The workout features a guided warm-up and cool-down, without any jumping. It’s highly customizable—simply opt for a lighter weight if necessary—making it suitable for all fitness levels.
If you like this workout, don’t miss the upper body version, which is available this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 aimed at mobility and dynamic movements to get your body ready. The workout is composed of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time** between exercises. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating.
– **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 to recover**, but feel free to pause the video and take additional time if you need it. Always pay attention to your body and modify or stop as 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 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
– Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
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I hope you will enjoy this lower body strength session! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**