### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session only needs a single heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping involved. It can be easily adjusted by opting for a lighter weight, making it ideal for every fitness level.
If you appreciate this session, don’t forget to explore the upper body variant available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Outline
We kick off with a guided warm-up emphasizing mobility and dynamic movements to ready your body. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between movements. Once all exercises in a circuit are completed, you will rest for **30 seconds** before starting again.
– **Circuit 1:** Done **four times** (two on the right side, two on the left).
– **Circuit 2:** Done **three times**.
You’ll have a **one-minute recovery** between circuits, but you can take extra time if necessary. Always pay attention to your body and make adjustments or stop as needed.
The session wraps up with a guided cool-down and stretch.
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### Workout Details
**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 + 4 Push-Offs
– 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 have a great time with this lower body strength workout! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**