### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit session requires just one heavy weight (either a dumbbell or kettlebell works) and an optional resistance band loop. The routine includes a guided warm-up and cool-down, with no jumping involved. It’s easily adjustable—just use a lighter weight if necessary—making it ideal for all fitness levels.
If you liked this workout, don’t forget to explore the upper body version, 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 things off with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. The workout is divided into two circuits:
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Every exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1** is completed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is completed **three times**.
Between the two circuits, you’ll have **one minute of recovery**—but feel free to pause the video and take longer if required. Always listen to your body and modify or take breaks as needed.
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 enjoy this lower body strength routine! You can find all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**