### Lower Body Strength Circuit Workout
This 45-minute circuit workout for the lower body requires only one heavy weight—such as a dumbbell or kettlebell—and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping exercises, making it simple to adjust with a lighter weight. This workout is appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body variation, 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 that centers on mobility and dynamic movements to get your body ready. The workout is split into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest or transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before starting again.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
There is a **one-minute recovery** period between circuits, but feel free to pause the video and take extra rest as needed. Always pay attention to how your body feels and adjust as required.
The workout 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 enjoyment 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**