Here’s a revised version of your article:
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### Lower Body Strength Circuits Class
This 45-minute lower body strength circuit session is crafted to enhance strength and stability utilizing just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, making it easily adaptable for various fitness levels. Simply choose a lighter weight if necessary—this class is suitable for everyone!
If you like this workout, don’t forget to check out the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview:
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to prepare your body and build heat. Following that, we transition into two circuits of strength exercises.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, followed by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
Between the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and take extra rest if required. Always heed your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch to assist your body in recovery.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **Circuit 1** (with resistance band 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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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I hope you enjoy this lower body strength class! For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This variation retains the original message while enhancing flow and clarity.