Here’s a revised version of your article:
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### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuit class aims to enhance your strength and stability using a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, entirely free of jumping movements, allowing for easy modifications to match your fitness level—simply adjust the weight according to your preferences. This workout is designed for all fitness aficionados!
Should you find this class enjoyable, don’t forget to explore the upper body variant, which will be released this week on my [Patreon](https://www.patreon.com/nicolepearce).
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### Requirements for Class
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Format
We’ll start with a guided warm-up emphasizing mobility and dynamic movements to ready your body and elevate your heart rate. Following that, we will engage in two circuit workouts. Here’s how it’s organized:
– **Circuit 1:** Four exercises, executed for 45 seconds each with a 10-second rest/transition period. This circuit will be repeated four times (twice on the right side, twice on the left).
– **Circuit 2:** Five exercises, carried out in the same 45 seconds on, 10 seconds off structure. This circuit will be repeated three times.
Between the two circuits, you’ll enjoy a one-minute recovery interval. Feel free to pause the video and take extra breaks if necessary. Always listen to your body, modify exercises when needed, and stop if anything feels off.
We’ll conclude the class with a guided cool-down and stretching session to assist your body in recovering.
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### Workout Breakdown
Here’s a comprehensive timeline of the class:
– **Warm-Up & Mobility (01:44)**
A dynamic warm-up to prepare your body for the workout.
– **Circuit Workout (08:49)**
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or floating)
**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 with Knee Taps (bodyweight)
– **Cool-Down & Stretch (41:04)**
A guided cool-down to stretch and soothe your muscles post-workout.
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### Further Resources
I hope you have a great time with this lower body strength class! If you’re in search of additional lower body workouts, you can find all of them neatly arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for participating—looking forward to seeing you in class!
xo, Nicole
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This version maintains the informational and engaging tone while improving the clarity and flow of the content.