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### Lower Body Strength Circuits Class: A 45-Minute Workout
This 45-minute circuit class focuses on lower body strength, aiming to enhance your stability and strength using just one substantial weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping exercises, making it easily adjustable to fit your fitness level—simply change the weight according to your preference. It’s an excellent workout suitable for everyone!
If you like this class, don’t miss out on the upper body variant, which will be launched 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 kick things off with a guided warm-up to concentrate on mobility and dynamic movements that generate heat and prepare your body for the workout ahead. Following that, we’ll move into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds for rest or transition**. Once you finish all exercises within a circuit, you will have **30 seconds to rest** before repeating the circuit.
– **Circuit 1:** Completed four times (twice on each side).
– **Circuit 2:** Completed three times.
Between the circuits, enjoy **one minute of recovery time**. Feel free to pause the video and take additional time if needed. Remember to always listen to your body—adjust or take breaks as required.
The session concludes with a guided cool-down and stretch to aid in recovery and relaxation.
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### Workout Breakdown
**Warm-Up & Mobility:** 1:44
– Focus on dynamic movements and mobility to get your body ready for the exercise.
**Circuit Workout:** 8:49
**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, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, followed by Squat
3. Curtsy Lunge to Knee Drive, followed by Squat
4. Squat Clean x2 to Get Up
5. Bear Plank with Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
– Conclude the class with a guided stretching routine to unwind and recover.
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### Additional Resources
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, check them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo, Nicole
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