### Lower Body Strength Circuit Workout
This 45-minute circuit workout for lower body strength requires just a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a complete warm-up and cool-down, with no jumping movements. It’s easily modifiable—just opt for a lighter weight if necessary—making it appropriate for all fitness levels.
If you like this workout, make sure to explore the upper body variation, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Format
We kick off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, with **10 seconds allotted for rest/transition** between movements. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Completed **three times**.
Between the circuits, you’ll get **one minute of recovery**—but don’t hesitate to pause the video and take additional time if you need. Always pay attention to your body and adjust as required.
The session ends with a guided cool-down and stretching routine.
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### Workout Summary
**01:44 – Warm-Up & Mobility**
**08:49 – Circuit Workout**
#### **Circuit 1 (Resistance Band Positioned 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 with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to 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! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**