Here’s a modified version of your article:
—
### Lower Body Strength Circuits Class
This 45-minute class focusing on lower body strength aims to enhance your stability and power utilizing a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down without any jumping, allowing easy adjustments according to your fitness level—just choose a lighter weight if necessary. This workout suits all fitness abilities!
If you find this class enjoyable, be sure to explore the upper body edition, available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### Equipment Needed
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Overview
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and generate heat. We’ll then transition into two strength circuits:
– **Circuit 1** encompasses four exercises.
– **Circuit 2** consists of five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second rest** before repeating the circuit.
– **Circuit 1** is executed four times (twice on the right side, twice on the left).
– **Circuit 2** is completed three times.
A **one-minute recovery period** is provided between the circuits, but you are encouraged to pause the video and take extra breaks if required. Always listen to your body and make modifications or stop when necessary.
The class wraps up with a guided cool-down and stretch to assist your muscles in recovery.
—
### Workout Breakdown
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### Circuit 1 (with 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 with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank with Knee Taps (bodyweight)
**Cool-Down & Stretch:** 41:04
—
I hope you find this lower body strength class enjoyable! If you’re on the lookout for additional lower body workouts, you can discover them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
—
This version keeps the format and specifics of the original article while enhancing clarity and style.