Here’s a rephrased edition 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 workout is crafted to engage and enhance your lower body using a single heavy weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The session features a guided warm-up and cool-down, keeping the workout low-impact and easily adaptable for participants at any fitness level. Simply modify the weight as needed, and you’re set!
If you like this class, don’t forget to explore the upper body equivalent, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for the Class
– **Equipment:**
– One 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 concentrating on mobility and dynamic movements to prepare your body for the workout. After that, we’ll move on to two distinct circuits, each aimed at strengthening your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. After completing all exercises in a circuit, you’ll take a 30-second break before starting the next round.
Here’s how the circuits are organized:
– **Circuit 1:** Four sets (two sets on the right side, two sets on the left side)
– **Circuit 2:** Three sets
Between the two circuits, you’ll enjoy a one-minute recovery interval. Feel free to pause the video for extra rest if necessary—always heed your body and modify or stop as needed.
We’ll conclude the class with a guided cool-down and stretching session to aid your recovery.
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### Workout Details
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band positioned around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering position)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, followed by Squat
3. Curtsy Lunge to Knee Drive, followed by Squat
4. Squat Clean x2 to Get Up
5. Bear Plank with Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### Closing Thoughts
I hope you find joy in this lower body strength circuit class! It’s an excellent method to build strength and mobility while keeping it low-impact. If you’re on the lookout for additional lower body workouts, you can view them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for participating—see you in class!
xo,
Nicole
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This version retains all critical information while enhancing the flow and clarity.