### Lower Body Strength Circuit Workout
This 45-minute circuit workout for lower body strength utilizes just one heavy weight—be it a dumbbell or kettlebell—and an optional resistance band loop. The program features a guided warm-up and cool-down, with no jumping exercises included. It’s also easily adjustable by using a lighter weight, making it appropriate for all fitness levels.
If you like this workout, don’t miss the upper body variant available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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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 that emphasizes mobility and dynamic movements to prime the body. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all the exercises in a circuit, you’ll take a **30-second break** before repeating.
– **Circuit 1:** Performed **four times** (twice on the right side, twice on the left)
– **Circuit 2:** Performed **three times**
There will be a **one-minute break** between circuits, but you’re welcome to pause the video and take extra rest if needed. Always pay attention to your body and modify or halt 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
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you find joy in this lower body strength workout! You can access all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**