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 circuit aims to enhance strength and stability with minimal equipment. You’ll just need one heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, and since there’s no jumping, it can be easily adjusted to match your fitness level—simply choose a lighter weight if preferred. This workout is suitable for all fitness levels!
If you appreciate this class, make sure to explore the upper body variant, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline
The class starts with a guided warm-up emphasizing mobility and dynamic movements to prepare your body and increase your heart rate. Following that, we will engage in two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, with a **10-second rest/transition period** afterward. Upon completing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: Done four times (two sets per side)
– **Circuit 2**: Done three times
Between the two circuits, enjoy a **one-minute recovery** interval. Feel free to pause the video and take more rest if necessary. Always pay attention to your body, and feel free to modify or stop if needed.
The class concludes with a guided cool-down and stretch to aid your body in recovery.
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### Workout Details
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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 Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! For additional lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version keeps the original structure intact while enhancing readability and flow. If you need more adjustments, just let me know!