Here’s a rephrased version of your article:
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### Lower Body Strength Circuits Class
This 45-minute lower body strength circuit session is tailored to enhance your strength and stability using just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, incorporating no jumping, which makes it easily adaptable for all fitness levels—simply adjust the weight to meet your preferences. It’s a superb workout for everyone!
If you like this class, don’t forget to check out the upper body variant, coming 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 prepare your body for the workout. Following that, we’ll dive into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for 45 seconds, with a 10-second break or transition time. After finishing a complete circuit, you’ll take a 30-second rest before going again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, there’s a one-minute recovery interval. Feel free to pause the video and take extra breaks if you need. Always pay attention to your body—modify or stop as necessary.
We’ll conclude the class with a guided cool-down and stretch to assist in 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, floating)
#### 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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### Final Thoughts
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version retains the original structure and details while enhancing clarity and flow.