### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only 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 involved, making it easily adjustable—just opt for a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you liked this session, be sure to check out the upper body version, set to be released 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 kick off with a guided warm-up concentrating on mobility and dynamic movements to ready your body. The workout comprises two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** prior to repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
You’ll have a **one-minute recovery** between the circuits—but feel free to pause the video for additional time if necessary. Always listen to your body and adjust or stop as needed.
The class 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)
– Adjusted 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
– (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 access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**