### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight—whether a dumbbell or kettlebell—and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved. It’s easy to modify by opting for a lighter weight, making it appropriate for all fitness levels.
If you like this session, make sure to explore the upper body variant available 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 start with a guided warm-up, emphasizing mobility and dynamic movements to prime your body. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you will rest for **30 seconds** before repeating.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left)
– **Circuit 2:** Completed three times
You’ll enjoy a **one-minute break** between circuits, but don’t hesitate to pause the video if you require extra rest. 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 Lifted)
– 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 find enjoyment in this lower body strength workout! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**