Here’s a revised version of your article:
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### Lower Body Strength Circuits Class
This 45-minute circuit workout focuses on lower body strength and mobility with minimal equipment. The only requirement is a single heavy weight (either a dumbbell or kettlebell works perfectly) and you may also consider using a resistance band loop if desired. The class includes a guided warm-up and cool-down, with no jumping movements, making it easily adjustable. Simply modify the weight to match your fitness capabilities. This workout is ideal for enthusiasts at all levels!
If you find this class enjoyable, don’t miss out on the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The session opens with a guided warm-up aimed at enhancing mobility and featuring dynamic movements to prepare your body. Following that, we’ll engage in two circuits of strength-based exercises.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After completing all exercises in a circuit, you’ll take a **30-second** rest before cycling through the circuit again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
There will be a **1-minute recovery period** between the two circuits. You’re welcome to pause the video and take additional rest as needed. Always pay attention to your body and adjust or cease activity when necessary.
The class wraps up with a guided cool-down and stretching to assist in your recovery.
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### Workout Breakdown
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### Circuit 1 (with resistance band positioned around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered position, hovering)
#### Circuit 2:
– Sumo Squat with Push Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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I hope you savor this lower body strength class! If you’re in search of more 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 keeps the original layout and essential information while enhancing clarity and smoothness.