### Lower Body Strength Circuit Workout
This 45-minute lower body strength circuit routine requires only one heavy weight—either a dumbbell or kettlebell—and an optional resistance band loop. The workout includes a guided warm-up and cool-down, with no jumping required. It’s simple to adjust by using a lighter weight, making it suitable for all fitness levels.
If you like this workout, don’t miss the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Workout Overview
We start with a warm-up centered on mobility and dynamic movements to get your body ready. Then, we transition into two strength circuits.
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
– Complete each exercise for **45 seconds**, with **10 seconds of rest/transition time** between exercises.
– After finishing a full circuit, rest for **30 seconds** before starting again.
– **Circuit 1 is cycled through four times** (twice for the right side, twice for the left).
– **Circuit 2 is cycled through three times.**
– Between the two circuits, take a **1-minute break** (or pause the video for extended rest if necessary).
– The session wraps up with a guided cool-down and stretch.
Always pay attention to your body—modify or stop as necessary!
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### Workout Details
**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 + 4 Push-Offs
– Back Lunge to Knee Drive + Squat
– Curtsy Lunge to Knee Drive + Squat
– Squat Clean x2 + Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
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I hope you find this lower body strength workout enjoyable! You can discover all my lower body routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**