Here’s a rephrased edition of your article:
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### Lower Body Strength Circuits Class
This 45-minute lower body strength circuits class is intended to enhance your strength and stability with just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a warm-up and cool-down led by an instructor, and it’s low-impact—no jumping involved! Additionally, it can be easily adjusted by opting for a lighter weight, making it suitable for all fitness levels.
If you like this class, don’t forget to explore the upper body variant, which will be accessible this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
We will start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the session. Following that, we will engage in two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will be executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you will receive **30 seconds of rest** before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
Between the two circuits, you will have a **one-minute recovery interval**. You’re welcome to pause the video and take extra rest as needed. Always pay attention to your body and modify or halt if necessary.
We will conclude the class with a guided cool-down and stretching session to aid your body in recovery.
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### Workout Breakdown
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– 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! If you’re interested in more lower body workouts, you can find them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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