**Lower Body Strength Circuit Workout**
This 45-minute lower body strength circuit workout requires only one heavy weight (a dumbbell or kettlebell works well) and an optional loop resistance band. The session features a guided warm-up and cool-down, with no jumping exercises. It’s easily adjustable—use a lighter weight if necessary—making it suitable for all fitness levels.
If you like this class, don’t forget to explore the upper body version, 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
### **Workout Structure:**
We kick off with a guided warm-up aimed at enhancing mobility and dynamic movements to get your body ready. The workout includes two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time** between moves. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left)
– **Circuit 2:** Completed **three times**
You’ll have a **one-minute recovery** between the two circuits, but feel free to pause the video and take extra rest if you need it. Always listen to your body and adjust or stop as necessary.
The class 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 find this lower body strength workout enjoyable! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**