Here’s a rewritten version of your article:
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### Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels
This 45-minute lower body strength circuit class is crafted to enhance your strength and stability with minimal equipment. All you’ll need is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is designed to be low-impact with no jumping, allowing for easy modifications—simply choose a lighter weight if necessary. It’s a flexible workout appropriate for everyone!
If you like this class, don’t miss the upper body version, which will be released this week on my [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
The class commences with a guided warm-up emphasizing mobility and dynamic actions to prepare your body for the workout. Following that, we’ll engage in two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll receive a 30-second break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right, twice on the left)
– **Circuit 2:** Done three times
Between the circuits, enjoy a one-minute recovery break. Feel free to pause the video and rest longer if needed. Always tune into your body—modify or halt as needed.
The class concludes with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
We’ll initiate with movements aimed at increasing mobility and gradually warming up the lower body.
**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 Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a series of stretches to ease tension and encourage recovery.
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I hope you find enjoyment in this lower body strength class! For more lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version maintains all the essential details while enhancing flow and clarity. Let me know if you need any more changes!