Here’s a spun version of your article:
—
### Lower Body Strength Circuits Class
This 45-minute class focuses on lower body strength and stability through the use of a single heavy weight—either a kettlebell or dumbbell—and an optional resistance band loop. The session features a structured warm-up and cool-down, with no jumping movements, allowing for adjustments based on your fitness level. Feel free to select a lighter weight if necessary. This workout is both accessible and impactful for all participants!
If you like this class, don’t forget to explore the upper body alternative, which will be released this week on my [Patreon](https://www.patreon.com/nicolepearce).
—
### Equipment Needed
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Overview
We’ll begin with a guided warm-up focused on mobility, incorporating dynamic movements to prepare your body. Following that, we’ll engage in two distinct circuits:
– **Circuit 1** consists of four exercises.
– **Circuit 2** features five exercises.
Each exercise is executed for **45 seconds**, succeeded by **10 seconds of rest or transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** rest prior to repeating the circuit.
Here’s the framework:
– **Circuit 1:** Four sets in total (two sets per side).
– **Circuit 2:** Three sets in total.
Between circuits, there will be a **one-minute recovery interval**. Feel free to pause the video and take extra rest if necessary—always listen to your body and modify or halt as needed.
The class will conclude with a guided cool-down and stretch to aid muscle recovery.
—
### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
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 with Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
—
I hope you find this lower body strength class enjoyable! If you’re interested in additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
—
This variation maintains clarity and conciseness while preserving the original structure and tone.