Here’s a rewritten version of your article:
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### Lower Body Strength Circuits Class
This 45-minute class is focused on lower body strength and is designed to enhance your power and stability using a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping moves included, making it simple to adjust according to your fitness level—just choose a lighter weight if necessary. It’s a workout that’s both approachable and effective for everyone!
If you appreciate this class, don’t forget to explore the upper body version, set to launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
We’ll initiate with a guided warm-up concentrating on mobility and dynamic stretches to prepare your body for the workout. The class is organized into two circuits, each crafted to effectively engage your lower body.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is performed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** break before revisiting the circuit.
Here’s how the sets are laid out:
– **Circuit 1:** Four sets in total (two sets per side)
– **Circuit 2:** Three sets in total
Between the two circuits, you’ll enjoy **one minute of recovery time**. Feel free to pause the video and take extra breaks if required—always pay attention to your body and adapt or stop as needed.
We’ll conclude the session with a guided cool-down and stretching to aid your recovery.
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### Workout Outline
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### 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 or 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 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 maintains the original structure and details while improving readability and flow.