Here’s a rephrased version of the text:
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### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Every Level
This 45-minute lower body strength circuits session is crafted to enhance strength and stability using a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a structured warm-up and cool-down without any jumping, making it easily adjustable for all fitness capabilities. If you prefer to use lighter weights, feel free to modify as needed. This workout is suitable for everyone!
If you like this class, make sure to explore the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
We will start with a guided warm-up, emphasizing mobility and employing dynamic movements to prepare your body. Following that, we will engage in two circuits of strength exercises.
– **Circuit 1**: Comprises four exercises
– **Circuit 2**: Comprises five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest or transition time**. Once all exercises in a circuit are completed, you will have **30 seconds of rest** before repeating that circuit.
– **Circuit 1**: Conducted four times (twice on the right side, twice on the left side)
– **Circuit 2**: Conducted three times
Between the two circuits, you will have **one minute of rest**. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body and modify or stop as needed.
We will conclude the class with a guided cool-down and stretching session to facilitate recovery.
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### Workout Details
**Warm-Up & Mobility**
– 01:44
**Circuit Workout**
– 08:49
**Circuit 1 (with optional resistance band around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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
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### Extra Notes
I hope you find enjoyment in this lower body strength class! If you are in search of additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version keeps the original format and details intact while improving clarity and readability.