Here’s a revised version of your article:
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### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength session is tailored to enhance your strength and flexibility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if desired. The session starts with a guided warm-up and concludes with a cool-down, featuring no jumping movements, making it accessible for all fitness abilities. Just adjust the weight to fit your preferences, and you’re all set!
If you like this class, don’t miss the upper body edition, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need
**Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The session begins with a guided warm-up to get your body ready for the workout. This warm-up emphasizes mobility and includes dynamic movements to gradually increase your body temperature.
The primary workout features two circuits:
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second break** before repeating the circuit.
Here’s how it breaks down:
– **Circuit 1:** You’ll perform four sets (two on the right side and two on the left).
– **Circuit 2:** You’ll complete three sets.
You’ll enjoy a **one-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if needed. Always heed your body’s signals and modify or take breaks as required.
The session ends with a guided cool-down and stretch to aid 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 (one heel elevated)
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 with Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
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### Final Thoughts
I hope you find this lower body strength class enjoyable! It’s an excellent opportunity to push your limits while being aware of your body’s needs. If you desire more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole
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This version keeps the original information while enhancing the flow and clarity.