Here’s a rephrased version of your article:
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### Lower Body Strength Circuits Class
This 45-minute class focusing on lower body strength aims to enhance stability and strength by utilizing a single heavy weight (either a dumbbell or kettlebell is suitable) along with an optional resistance band loop. The class includes a structured warm-up and cool-down that avoids jumping, making it easy to adjust—simply choose a lighter weight if necessary. It offers a flexible workout appropriate for individuals at any fitness level!
If you like this session, don’t forget to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 start with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and increase warmth. Following this, we’ll progress into two strength circuits:
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Consists of five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between each movement. After finishing a round of the circuit, take a **30-second** break before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
There will be a **1-minute recovery time** between the two circuits. Feel free to pause the video and take extra rest as needed. Always heed your body’s signals and adjust or cease as required.
We’ll conclude the class with a guided cool-down and stretch to facilitate your body’s 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 (one heel raised)
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, 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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I hope you find this lower body strength workout enjoyable! For additional lower body sessions, take a look at my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version retains the original format and content while enhancing conciseness and readability.