Here’s a revised version of the article:
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### Lower Body Strength Circuits Class: A 45-Minute Session for Everyone
This 45-minute lower body strength circuit session is crafted to test and enhance your legs and glutes. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop if you choose. The workout is low-impact, excluding any jumping, and is simple to adjust—just opt for a lighter weight if necessary. It’s a superb choice for all fitness abilities!
If you like this session, be sure to explore the upper body equivalent, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
The class starts with a guided warm-up, emphasizing mobility and dynamic movements to ready your body for the workout. Next, we progress into two circuits of strength exercises.
– **Circuit 1:** Four exercises, carried out for 45 seconds each, with 10 seconds of rest/transition between movements. You’ll perform four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises, similarly executed for 45 seconds each, with 10 seconds of rest/transition time. This circuit is repeated three times.
Between the two circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take extra rest if required. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Details
– **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 + Knee Drive + Squat
3. Curtsy Lunge + Knee Drive + Squat
4. Squat Clean x2 + 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 class! If you’re searching for additional workouts to target your legs and glutes, you can discover all my lower body routines [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version keeps the original content intact while enhancing readability and delivering a more polished, professional tone.