Here’s a rephrased version of your article:
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### Lower Body Strength Circuit Class
This 45-minute class focuses on lower body strength circuits designed to enhance your strength and stability. You will only need one substantial weight (a dumbbell or kettlebell works perfectly) and a resistance band loop, if desired. The class features a structured warm-up and cool-down, and there’s no jumping, allowing you to easily adjust the intensity by opting for a lighter weight. It’s a workout suitable for everyone!
If you find this class enjoyable, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline
We will start with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. Next, we will proceed to two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will be executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After completing all exercises within a circuit, you will rest for **30 seconds** before beginning the circuit again.
– **Circuit 1:** Executed **four times** (twice on the right side, twice on the left side).
– **Circuit 2:** Executed **three times**.
You’ll receive a **one-minute recovery** break between the two circuits, but feel free to pause the video and take additional time if needed. Always pay attention to your body—modify or stop as required.
The session will conclude with a guided cool-down and stretch to aid your body in recovery.
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### Workout Details
**Warm-Up & Mobility** – 01:44
**Circuit Workout** – 08:49
#### Circuit 1 (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch** – 41:04
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I hope you find this lower body strength class enjoyable! You can conveniently locate all my lower body workouts [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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