### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout needs only one heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. It includes a guided warm-up and cool-down, featuring no jumping, making it easy to adjust—just opt for a lighter weight if necessary. This workout is suitable for all fitness levels!
If you like this session, make sure to check out the upper body version, 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 Format
The class starts with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. Next, we will engage in two distinct circuits:
– **Circuit 1** contains four exercises.
– **Circuit 2** consists of five exercises.
Every exercise is done for **45 seconds**, with **10 seconds of rest/transition time** in between. Upon finishing all exercises in a circuit, you’ll have a **30-second** rest before repeating it.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
You’ll have **one minute of rest** between the two circuits, but feel free to pause the video and take extra rest as needed. Always pay attention to your body and adapt or halt as required.
The class wraps up with a guided cool-down and stretching session.
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### Workout Outline
**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 with 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 have fun with this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**