### Lower Body Strength Circuit Workout
This 45-minute circuit workout for the lower body requires only one heavy weight (either a dumbbell or kettlebell works) and an optional looped resistance band. The routine features a guided warm-up and cool-down, with no jumping exercises involved. It’s simple to adjust—simply opt for a lighter weight if necessary—making it suitable for all fitness levels!
If you find this workout enjoyable, be sure to explore the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **One heavy weight** (I am using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Structure
We kick off with a guided warm-up aimed at enhancing mobility and engaging in dynamic movements to get the body ready. The workout features two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Upon finishing all exercises in a circuit, you’ll have a rest period of **30 seconds** before going again.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left)
– **Circuit 2:** Completed **three times**
There’s a **one-minute recovery** between the circuits, but feel free to pause the video to take more rest whenever necessary. Always pay attention to your body and adapt as needed.
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 placed 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 have fun with this lower body strength workout! You can find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**