Here’s a rephrased version of your article:
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### Lower Body Strength Circuits Class
This 45-minute lower body strength session is intended to assist you in enhancing strength and stability using a single heavy weight (either a dumbbell or kettlebell is suitable) along with an optional resistance band loop. The class features a structured warm-up and cool-down, without any jumping, making it easily adaptable for all fitness levels. You can simply choose a lighter weight if necessary. This workout is ideal for everyone!
If you like this class, don’t miss the upper body version releasing this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need:
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional resistance band loop
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### Class Overview:
We will commence with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following that, we’ll move into two strength circuits. Here’s how it operates:
– **Circuit 1:** Four exercises executed for 45 seconds each, interspersed with 10 seconds of rest/transition between exercises. You will perform four sets of this circuit (two on the right side, two on the left side), with a 30-second recovery between sets.
– **Circuit 2:** Five exercises conducted in the same 45-seconds-on, 10-seconds-off pattern. You’ll tackle three sets of this circuit.
You will get a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and adjust or halt as appropriate.
The class concludes with a guided cool-down and stretching routine to assist your body in recovery.
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### Workout Breakdown:
– **Warm-Up & Mobility (01:44)**
A sequence of dynamic stretches and movements to ready your body for the session.
– **Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Lift, Squat
– Curtsy Lunge with Knee Lift, Squat
– Squat Clean x2 to Get Up
– Bear Plank with Knee Taps (bodyweight)
– **Cool-Down & Stretch (41:04)**
A guided series of stretches aimed at relaxing your muscles and enhancing flexibility.
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I hope you enjoy this lower body strength session! If you’re searching for more lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version retains the initial content while enhancing fluency and clarity.