### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only one heavy weight—either a kettlebell or dumbbell—and optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping involved, allowing for easy modification with a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, be sure to check out the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **Heavy weight** (I am using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Structure
The class kicks off with a guided warm-up centered on mobility and dynamic movements to prepare your body. Following that, we transition into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is completed for **45 seconds**, followed by **10 seconds of rest/transition time** between movements. After finishing a complete round of a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left)
– **Circuit 2:** Done **three times**
You’ll enjoy a **one-minute recovery** between circuits, but don’t hesitate to pause the video and take additional rest if needed. Always pay attention to your body and adjust as necessary.
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 relish this lower body strength workout! You can find additional lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**