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 is crafted to enhance your strength and stability using just a single heavy weight (either a dumbbell or kettlebell works) alongside an optional resistance band loop. The session comprises a guided warm-up and cool-down, with no jumping involved, making it simple to modify. Just adjust the weight according to your fitness level. This workout is effective and accessible for everyone!
If you like this class, don’t forget to check out the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
We’ll kick off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body and generate heat. After that, we’ll move into two circuits of strength-centric exercises.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30 seconds** rest before repeating.
– **Circuit 1:** Completed four times (two sets per side)
– **Circuit 2:** Completed three times
You’ll also enjoy a **1-minute recovery** between the two circuits. Feel free to pause the video for extra rest if you wish. Always heed your body’s signals, and modify or stop as necessary. We’ll wrap up the class with a guided cool-down and stretch to aid your 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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I hope you enjoy this lower body strength session! If you’re on the lookout for more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version retains the structure and specifics of the original while enhancing clarity and flow.