Here’s a revamped version of your article:
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### Lower Body Strength Circuits Class
This 45-minute lower body strength session aims to enhance strength and stability with minimal gear. You’ll require just one heavy weight (a dumbbell or kettlebell will suffice) and potentially a resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, allowing for easy modification by opting for a lighter weight. It’s an excellent workout for every fitness level!
If you find this class enjoyable, be sure to explore the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The class commences with a guided warm-up emphasizing mobility and dynamic movements to prepare your body and generate heat. Following that, we transition into two strength circuits:
– **Circuit 1** comprises four exercises.
– **Circuit 2** encompasses five exercises.
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest or transition time**. After finishing all exercises in a circuit, there is a **30-second rest** before repeating the circuit.
Here’s the detailed outline:
– **Circuit 1:** Executed four times (twice on the right side, twice on the left).
– **Circuit 2:** Repeated three times.
A **1-minute recovery interval** is provided between the two circuits. You are welcome to pause the video and rest further if required. Always pay attention to your body, modifying or stopping as needed.
The session wraps up with a guided cool-down and stretch to promote muscle recovery.
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### Workout Details
**Warm-Up & Mobility**
– 01:44
**Circuit Workout**
– 08:49
**Circuit 1** (with resistance band applied 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)
**Cool-Down & Stretch**
– 41:04
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I hope you have a great time with 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
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This version maintains the same content but presents it in a more streamlined and user-friendly format.