Here’s a rephrased version of your article:
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### Lower Body Strength Circuits Class: A 45-Minute Session for Everyone
This 45-minute lower body strength circuit class aims to enhance strength and stability using minimal gear. You only need one heavy weight (either a dumbbell or kettlebell is ideal) and, optionally, a resistance band loop. The session includes a guided warm-up and cool-down, with no jumping required, making it easily adjustable for all fitness levels. Just modify the weight to fit your preference, and you’re all set!
If you like this workout, don’t forget to explore the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
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### Class Structure
We’ll kick things off with a guided warm-up to get your body ready for the workout. This warm-up emphasizes mobility and includes dynamic movements to warm up your muscles.
The workout is divided into two circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise is carried out for 45 seconds, followed by a 10-second rest or transition period. Once all exercises in a circuit are completed, you’ll have a 30-second break before repeating the circuit.
– **Circuit 1:** You’ll perform four rounds (two on each side).
– **Circuit 2:** You’ll go through three rounds.
There will be a one-minute recovery time between the two circuits. Feel free to pause the video and take extra time if you need it—always pay attention to your body and modify or stop as necessary.
We will conclude the class with a guided cool-down and stretch to assist your body in recovering.
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### Detailed Workout Overview
Here’s an in-depth look at the class:
**Warm-Up & Mobility (01:44)**
Get your body ready with a combination of mobility exercises and dynamic movements.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, then Squat
– Curtsy Lunge to Knee Drive, then Squat
– Squat Clean x2, followed by Get Up
– Bear Plank with Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
Conclude the class with a guided stretch to ease your muscles and enhance flexibility.
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### Concluding Thoughts
I hope you find enjoyment in this lower body strength circuit class! It’s a fantastic approach to building strength and stability while maintaining simplicity and efficiency. If you’re seeking additional lower body workouts, you can browse them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for participating—see you in class!
xo,
Nicole
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This version keeps the original message while enhancing clarity and flow.