Here’s a revised version of your article:
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### Lower Body Strength Circuits Class
This 45-minute lower body strength circuit session is tailored to enhance strength and stability with minimal equipment requirements. All that’s needed is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping involved, allowing for easy modifications. Simply modify the weight to suit your fitness level. This workout is inclusive for everyone!
If you like this class, don’t forget to check out the upper body counterpart, which will be released 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’ll begin with a guided warm-up aimed at mobility and dynamic movements to prepare your body for the workout. Afterwards, we’ll dive into two different circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all the exercises in a circuit, you’ll take a **30-second** break before proceeding to the next round.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
Between the two circuits, you’ll enjoy a **1-minute recovery period**. Feel free to pause the video and take additional time if necessary. Always pay attention to your body—modify or stop as you need to.
We will conclude the session with a guided cool-down and stretch to aid in your recovery.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band positioned 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 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 Stand Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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I hope you find enjoyment in this lower body strength class! If you’re interested in more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This adaptation keeps the original format and information while enhancing the clarity and flow.