### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit workout needs only one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved. It’s also simple to modify—just use a lighter weight if necessary—making it suitable for all fitness levels.
If you like this workout, be sure to check out 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 utilizing a 20 lb dumbbell)
– (Optional) Resistance band loop
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### Workout Structure
We start with a guided warm-up focusing on mobility and dynamic movements to prepare the body. The workout is divided into two circuits:
– **Circuit 1** contains four exercises.
– **Circuit 2** contains five exercises.
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is performed **three times**.
Between the circuits, you’ll take a **one-minute recovery period**—but don’t hesitate to pause and take longer if needed. Always listen to your body and adjust as required.
The workout ends 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 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 enjoy this lower body strength session! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**