Here’s a rephrased version of your article:
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### Lower Body Strength Circuit Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit routine is tailored to enhance strength and flexibility with minimal equipment needed. Just a single heavy weight (like a dumbbell or kettlebell) and an optional resistance band loop are all you require. The class features a structured warm-up and cool-down, involves no jumping, and can be easily modified—feel free to select a lighter weight if necessary. It’s an adaptable workout appropriate for all fitness levels!
If you like this class, don’t miss out on the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment for Class
– **Gear:**
– 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 emphasizing mobility and dynamic movements to prepare your body for the workout ahead. The main segment consists of two circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
There will be a one-minute recovery time between the circuits. Feel free to pause the video and take extra breaks if needed. Always pay attention to your body—modify or stop as you see fit.
We’ll conclude the class with a guided cool-down and stretching session to facilitate 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 raised)
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 + Get Up
5. Bear Plank with Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, they can all be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version retains the original information while enhancing clarity and flow. Let me know if you need any more modifications!