Here’s a rephrased version of the article:
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### Lower Body Strength Circuits Class: A 45-Minute Full-Body Workout
This 45-minute lower body strength circuit session is crafted to assist you in developing strength and stability with merely one heavy weight (either a kettlebell or dumbbell works) along with an optional resistance band loop. The session features a guided warm-up and cool-down, making it appropriate for all fitness levels. Additionally, there are no jump moves involved, and modifications are straightforward—just opt for a lighter weight if necessary. It’s an excellent workout for everyone!
If you like this class, don’t forget to explore the upper body version that will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline:
We’ll start with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate heat. Following that, we’ll engage in two different exercise circuits. Here’s the setup:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all the exercises in a circuit, you will rest for **30 seconds** before repeating that circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
You’ll enjoy a **1-minute rest** between the two circuits, but feel free to pause the video and take extra time if you need it. Always pay attention to your body—modify or stop as needed. We’ll wrap up the class with a guided cool-down and stretch to aid in your recovery.
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### Workout Details:
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### Circuit 1 (Band Around Thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version maintains the original format and details while enhancing readability and flow.