Here’s a rephrased version of your article:
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### Lower Body Strength Circuits Class
This 45-minute strength circuit workout for the lower body aims to enhance both strength and stability with minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell are excellent choices) and, if desired, a resistance band loop. The class covers a guided warm-up and cool-down, making it suitable for all fitness levels. Additionally, there’s no jumping involved, and adjustments are straightforward—just choose a lighter weight if preferred. It’s a workout that everyone can partake in!
If you enjoy this class, don’t forget to explore the upper body variant, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview:
We’ll begin with a guided warm-up focused on enhancing mobility and dynamic movements to get your body ready and raise your heart rate. Following that, we’ll proceed into two distinct circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** incorporates five exercises.
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest or transition time**. After finishing all exercises in a circuit, you’ll have a **30-second** rest before going through the circuit again.
– **Circuit 1** will be repeated four times (twice on the right side, twice on the left side).
– **Circuit 2** will be executed three times.
You’ll enjoy a **one-minute recovery period** between the two circuits. Don’t hesitate to pause the video and take extra rest whenever necessary. Always pay attention to your body and feel free to modify or halt as required.
We’ll conclude the class with a guided cool-down and stretching session to aid in body recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band placed 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)
– **41:04** – Cool Down & Stretch
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I hope you find joy in this lower body strength workout! If you seek additional lower body exercises, all my workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version maintains the structure and details while enhancing flow and readability.