Here’s a rephrased version of your article:
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### Lower Body Strength Circuit Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and stability using just one heavy weight (a dumbbell or kettlebell works perfectly) along with an optional resistance band loop. The class features a guided warm-up and cool-down, and it’s low-impact with no jumping required. Additionally, it’s easy to tailor—just opt for a lighter weight if necessary. This workout is ideal for all fitness levels!
If you find this class enjoyable, make sure to check out the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You Will Need
**Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
We’ll kick off with a guided warm-up centered on mobility and dynamic movements to prepare your body for the upcoming workout. After that, we’ll engage in two distinct circuits.
– **Circuit 1:** Four exercises performed for 45 seconds each, with 10 seconds of rest/transition between moves. You’ll complete four sets of this circuit (two sets for each side).
– **Circuit 2:** Five exercises carried out in the 45-seconds-on, 10-seconds-off pattern. You’ll finish three sets of this circuit.
Between the two circuits, there will be a one-minute recovery period. Feel free to pause the video and take extra rest if needed—always listen to your body and modify or halt as required.
We’ll conclude the class with a guided cool-down and stretch to assist your body in recovering.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
We’ll commence with a series of movements aimed at enhancing mobility and gradually warming up your muscles.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band positioned 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 with Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
We’ll wrap up with a guided stretch to ease tension and foster recovery.
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### Ready to Begin?
I hope you find joy in this lower body strength circuit class! If you’re in search of additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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