### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout only requires one heavy weight (a dumbbell or kettlebell works) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, making it simple to adapt—just opt for a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you like this class, make sure to check out 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
The class kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to set up your body. The workout is made up of two circuits:
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you will rest for **30 seconds** before going again.
– **Circuit 1:** Completed **4 times** (twice on the right side, twice on the left)
– **Circuit 2:** Completed **3 times**
Between both circuits, you will have **1 minute of recovery**—but you can always pause the video and take extra rest if needed. Always tune in to your body and adjust 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 (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
– 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 discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**