### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires only a single heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping exercises. It’s easily adjustable—just pick a lighter weight if necessary—making it suitable for all fitness levels.
If you like this workout, don’t forget to check out the upper body version, released 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’ll start with a guided warm-up aimed at enhancing mobility and preparing your body through dynamic movements. Then, we’ll transition into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is conducted for **45 seconds**, followed by **10 seconds of rest/transition** between movements. After finishing all exercises in a circuit, take a **30-second** break before repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left side)
– **Circuit 2:** Done **three times**
There’s a **one-minute recovery** interval between the two circuits, but you’re welcome to pause the video and take more rest if required. Pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretching session.
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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
– (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 view all my lower body workouts arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**