Here’s a rewritten version of your article:
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### Lower Body Strength Circuits Class
This 45-minute class focusing on lower body strength aims to enhance your stability and strength utilizing minimal equipment. All that’s required is one heavy weight (a dumbbell or kettlebell works perfectly) and a resistance band loop, if you choose to use it. The session features a guided warm-up and cool-down, without any jumping, making it adaptable for all fitness levels. Just modify the weight to fit your needs, and you’re all set!
If you like this workout, don’t forget to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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’ll start with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the upcoming workout. The core part of the class consists of two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** features five exercises.
Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all the exercises in a circuit, you’ll have a **30-second** rest period before repeating the circuit.
– **Circuit 1**: You’ll perform four sets (two on the right side and two on the left side).
– **Circuit 2**: You’ll go through three sets.
Between the circuits, you’ll enjoy a **1-minute recovery break**. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop when needed.
We’ll conclude the class with a guided cool-down and stretching session to aid in recovery.
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### Workout Breakdown
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### Circuit 1 (with band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, 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 with Knee Taps (bodyweight)
– **41:04** Cool-Down & Stretch
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I hope you find this lower body strength class enjoyable! If you want more lower body workouts, you can check them all out organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo, Nicole
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