Here’s a revised version of the article:
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### Lower Body Strength Circuits Class: A 45-Minute Session Suitable for Everyone
This 45-minute lower body strength circuit class aims to enhance your strength and mobility with minimal equipment required. All that’s necessary is one heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class comes with a guided warm-up and cool-down, with no jumping included, allowing for easy adjustments based on your fitness level. Just modify the weight to what suits you, and you’re all set! This workout caters to all participants, from novices to experienced fitness lovers.
If you like this class, be sure to check out the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You Will Require
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate heat. After that, we dive into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for 45 seconds, followed by a 10-second rest or transition phase. Once all exercises in a circuit are completed, you’ll take a 30-second break before starting again.
– **Circuit 1:** You’ll do four sets (two on each side).
– **Circuit 2:** You’ll complete three sets.
There will be a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra rest as necessary. Always pay attention to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretching to aid your recovery.
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### Workout Overview
– **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 Abductions of Top Knee
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (either 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
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### Further Information
I hope this lower body strength class brings you joy! If you’re interested in more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole
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This version retains the original content while enhancing clarity and fluidity.