**Lower Body Strength Circuit Exercise**
This 45-minute lower body strength circuit exercise requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping required, allowing for simple modifications by using a lighter weight. It’s suitable for individuals of all fitness levels!
If you like this session, don’t forget to explore the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
### **Equipment Required**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
### **Workout Format**
The exercise begins with a guided warm-up, emphasizing mobility and incorporating dynamic movements to ready your body. We then transition into two distinct circuits:
– **Circuit 1** consists of four exercises.
– **Circuit 2** encompasses five exercises.
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you will rest for **30 seconds** before repeating.
– **Circuit 1** is performed **four times** (twice on the right, twice on the left).
– **Circuit 2** is carried out **three times**.
You will have a **one-minute recovery** between the two circuits, but feel free to pause the video and take extra rest as needed. Always pay attention to your body and make modifications or stop as necessary.
The session wraps up with a guided cool-down and stretch.
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### **Workout Overview**
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
**Circuit 1 (Resistance Band Around Thighs)**
– Hip Bridge (one heel raised)
– 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 appreciate this lower body strength exercise! You can find all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**