### Lower Body Strength Circuit Workout
This 45-minute circuit workout for the lower body utilizes just one heavy weight—either a dumbbell or kettlebell—and a resistance band loop, which is optional. The session features a guided warm-up and cool-down, with no jumping exercises involved. It can be easily adjusted by selecting a lighter weight, catering to all fitness levels.
If you like this workout, don’t forget 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’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Structure
The session starts with a guided warm-up emphasizing mobility and dynamic movements to prime your body. Following that, we dive into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left)
– **Circuit 2:** Executed three times
Between the circuits, you’ll enjoy **one minute of recovery**—but feel free to pause the video and extend your break if necessary. Always listen to your body, and modify or cease the workout as needed.
The workout wraps up with a guided cool-down and stretching session.
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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 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 find this lower body strength workout enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**