### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout requires only one heavy weight (a kettlebell or dumbbell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications—simply opt for a lighter weight if necessary. This workout is suitable for all fitness levels!
If you like this session, an upper body version will be offered 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
The session starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. We then transition into two distinct strength circuits.
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
Each exercise lasts **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1:** Completed **4 times** (twice on the right, twice on the left)
– **Circuit 2:** Completed **3 times**
You’ll have a **1-minute recovery** between the two circuits, but feel free to pause the video and take additional time if needed. Always pay attention to your body’s signals and adjust or stop as appropriate.
The workout concludes with a guided cool-down and stretching.
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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 + 4 Push-Offs
– 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 discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**