### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout uses just one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping exercises. It’s easily adjustable by choosing a lighter weight, making it accessible for all fitness levels.
If you like this workout, don’t forget to explore the upper body variant available 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, concentrating on mobility and dynamic movements to prime your body. After that, we transition into two strength circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** contains five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between movements. Once you’ve finished a complete round, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1** is done **four times** (twice on each side).
– **Circuit 2** is performed **three times**.
You’ll benefit from a **one-minute recovery** between circuits, but feel free to pause the video for extra rest if necessary. Always pay attention to your body and make modifications as needed.
The session wraps up with a guided cool-down and stretching.
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### Workout Breakdown
**01:44** – Warm-Up & Mobility
**08:49** – Strength Circuits
#### **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 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**