Here’s a rephrased rendition of your article:
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### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuit class aims to enhance strength and stability using a single heavy weight (either a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping, allowing for easy modifications according to your fitness level. Feel free to select a lighter weight if necessary. This workout caters to all!
If you find this class enjoyable, don’t forget to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You Will Need
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
We’ll start with a guided warm-up concentrating on mobility and dynamic movements to get your body ready and generate heat. Next, we’ll move into two distinct circuits:
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Comprises five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. Once all exercises in a circuit are completed, you’ll take a 30-second break before repeating the series.
– **Circuit 1:** You will perform four rounds (two on the right side and two on the left).
– **Circuit 2:** You will execute three rounds.
There will be a one-minute recovery interval between the two circuits. Don’t hesitate to pause the video and take extra rest if necessary. Always be attentive to your body and modify or stop as needed.
The session wraps up with a guided cool-down and stretching routine to facilitate muscle 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 or 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. Bear Plank with Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### Final Thoughts
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version maintains the structure and essential details while enhancing flow and readability.