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### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for All Levels
This 45-minute lower body strength class is crafted to enhance strength and stability using just one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if desired. The session features a guided warm-up and cool-down, with no jumping required, making it easily adjustable for all fitness levels. Simply modify the weight according to your preferences. This workout is perfect for everyone!
If you liked this class, make sure to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You Will Need
**Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
We’ll kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. After that, we’ll proceed into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing a complete circuit, you’ll rest for **30 seconds** before repeating the sequence.
– **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 have a **1-minute recovery period**. Feel free to pause the video and take extra rest if necessary. Always tune in to your body and adjust or stop as required.
We’ll conclude the class with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
Begin with dynamic movements to promote mobility and warmth.
**Circuit Workout (08:49)**
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Abductions of Top Knee
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)**
Conclude the class with a guided cool-down to stretch and relax your muscles.
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### Additional Resources
I hope you appreciate this lower body strength class! If you’re in search of more lower body workouts, find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version preserves the original content while enhancing flow and readability.