Here’s a rephrased version of your article:

### Lower Body Strength Circuits Class

This 45-minute lower body strength session is tailored to enhance your strength and stability with just one heavy weight (either a dumbbell or kettlebell works well) and an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping exercises, making it easily adaptable to your fitness level—simply choose a lighter weight if necessary. It’s an excellent workout for everyone!

If you find this class enjoyable, don’t forget to check out the upper body version, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).

### Equipment Needed

– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop

### Class Overview

We’ll begin with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following this, we’ll engage in two distinct circuits aimed at your lower body.

– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises

Each exercise will be performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take **30 seconds of rest** before repeating that circuit.

– **Circuit 1:** Done four times (twice on each side)
– **Circuit 2:** Done three times

You’ll have a **1-minute recovery period** between the two circuits. Feel free to pause the video for additional rest if necessary. Always pay attention to your body and modify or take breaks as needed.

We’ll conclude the class with a guided cool-down and stretch to facilitate recovery.

### 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 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

I hope you like this lower body strength class! For additional lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

This version retains the original layout and details while providing a refined touch. Please let me know if you need any more changes!

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