### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. As always, the session features a guided warm-up and cool-down. There is no jumping involved, and modifications are straightforward—just opt for a lighter weight if necessary. This workout caters to all fitness levels!
If you like this class, make sure to look into the upper body version, which is 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 kick off with a guided warm-up that emphasizes mobility and dynamic movement to ready the body. The workout is broken into two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time** between movements. Once a full circuit is finished, you’ll take a **30-second** break before starting again.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
You’ll enjoy a **one-minute recovery** between the two circuits, but feel free to pause the video and take additional breaks if you need to. Always pay attention to your body and modify as required.
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 (with 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
– (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
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I hope you enjoy this lower body strength workout! You can find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**