Here’s a revised version of your article:
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### Lower Body Strength Circuits Class
This 45-minute class focuses on lower body strength, aiming to enhance your stability and power with the use of a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, and it is free from jumping exercises, making it easy to adjust for all fitness levels. Feel free to choose a lighter weight if necessary. This workout is suitable for everyone!
If you like this session, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
We will kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and increase heart rate. Following that, we’ll proceed into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are done, you’ll take a rest for **30 seconds** before repeating the circuit.
– Circuit 1 will be done **four times** (two sets on the right side and two on the left).
– Circuit 2 will be executed **three times**.
Between the two circuits, you will have **one minute to recover**—or feel free to pause the video and take more time if you need it. Always pay attention to your body, making adjustments or stopping as required.
We’ll conclude the session with a guided cool-down and stretching routine to assist your body in recovery.
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### Workout Breakdown
**Warm-Up & Mobility** – 01:44
**Circuit Workout** – 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (with one heel raised)
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 + Get Up
5. Bear Plank with Knee Taps (bodyweight)
**Cool Down & Stretch** – 41:04
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I hope you find this lower body strength class enjoyable! For additional lower body workouts, be sure to check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version keeps the original information intact while enhancing clarity and flow for a refined presentation.