Here’s a rephrased version of the article:
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### Lower Body Strength Circuits Class: A 45-Minute Session for Everyone
This 45-minute lower body strength circuit aims to enhance strength and stability utilizing just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class features a guided warm-up and cool-down, providing a thorough workout from beginning to end. With no jumping required and straightforward modifications available (just use a lighter weight), this session is suitable for all fitness levels!
If you like this class, don’t forget to check out the upper body variant, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You Need for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Outline:
We’ll start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and generate warmth. Following that, we’ll proceed to two strength circuits:
1. **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds of rest/transition time between exercises. You’ll perform four rounds of this circuit (two on the right side, two on the left side).
2. **Circuit 2:** Five exercises performed for 45 seconds each, with 10 seconds of rest/transition time between exercises. You’ll conduct three rounds of this circuit.
There will be a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body, adjust as necessary, and discontinue if something feels off.
We’ll conclude the class with a guided cool-down and stretch to aid your body in recovery.
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### Workout Details:
– **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 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 Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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I trust you will enjoy this lower body strength class! If you’re searching for additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole