### Lower Body Strength Circuit Workout
This 45-minute strength circuit workout for the lower body only requires one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session includes a structured warm-up and cool-down, with no jump exercises included. It can easily be adjusted—simply opt for a lighter weight if necessary—making it suitable for all fitness levels.
If you liked this workout, be sure to explore the upper body edition 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 session kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body. Following this, we progress into two strength circuits:
– **Circuit 1** includes **four exercises**
– **Circuit 2** includes **five exercises**
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time** between movements. After finishing all exercises in a circuit, you’ll have a **30-second** break before repeating.
– **Circuit 1:** Executed **four times** (twice on the right side, twice on the left)
– **Circuit 2:** Executed **three times**
Between the two circuits, you’ll have **one minute to rest**—but feel free to pause the video and extend your break if needed. Always pay attention to your body and adjust as required.
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** (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 joy in this lower body strength workout! All my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**