Here’s a revised version of your article:
—
### Lower Body Strength Circuits Class
This 45-minute lower body strength session aims to enhance your strength and stability utilizing just one heavy weight (a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The class features a guided warm-up and cool-down, and it’s entirely low-impact—no jumping required! Additionally, you can easily adjust the intensity with a lighter weight, making it ideal for every fitness level.
If you like this class, don’t forget to explore the upper body edition, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week!
—
### Equipment Needed
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Overview
We’ll begin with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate heat. After that, we’ll transition into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest or transition**. Once all exercises in a circuit are completed, take a **30-second rest** before repeating the circuit. Here’s how it breaks down:
– **Circuit 1:** Four total sets (two sets on the right side, two on the left)
– **Circuit 2:** Three total sets
In between the two circuits, enjoy a **1-minute recovery period**. Feel free to pause the video for extra rest if you feel the need. Always pay attention to your body, modifying or stopping as required. We’ll conclude the class with a guided cool-down and stretch to assist in your recovery.
—
### Workout Breakdown
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (with resistance band positioned around thighs)
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2
1. Sumo Squat with Push Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04:** Cool Down & Stretch
—
I hope you find joy in this lower body strength class! If you seek more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
—
This revision keeps the original formatting and content while enhancing readability and flow.