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### Lower Body Strength Circuits Class: A 45-Minute Session Suitable for Everyone
This 45-minute lower body strength circuits class aims to enhance your strength and stability with minimal gear. You will only require a single heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class is low-impact, with no jumping required, and easily adjustable—just change the weight to match your fitness level. It’s an excellent workout for all, irrespective of your fitness background!
As always, the class features a guided warm-up to ready your body and a cool-down to aid in recovery. If you like this session, don’t forget to look out for the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need for Class
– **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 prime your body for the workout. Following that, we’ll transition into two circuits of strength exercises.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once you finish all the exercises in a circuit, you’ll have a rest for **30 seconds** before going through the circuit again.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Completed three times.
You’ll enjoy a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if necessary—always heed your body and alter or stop as required. The class concludes with a guided cool-down and stretch to facilitate recovery.
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### Workout Breakdown
Here’s a detailed outline of the class:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Final Thoughts
I hope you have a great time with this lower body strength class! If you’re in search of more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for being with me—happy training!
**xo, Nicole**
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