Here’s a rephrased version of your article:
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### Lower Body Strength Circuits Class: A 45-Minute Session for Everyone
This 45-minute lower body strength session aims to enhance your strength and stability with limited equipment. You’ll just need one heavy weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The workout is low-impact and excludes jumping, allowing for easy modifications—simply opt for a lighter weight if necessary. It’s suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Structure
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and elevate your heart rate. Following that, we dive into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition**. Once you finish all exercises in a circuit, you’ll take a **30-second** break before starting the circuit again.
– **Circuit 1:** Done four times (twice on the right side and twice on the left)
– **Circuit 2:** Done three times
Between the two circuits, enjoy a **1-minute recovery** period. Don’t hesitate to pause the video and take additional time if necessary—always pay attention to your body and adjust or stop as needed.
The class concludes 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### Closing Remarks
I hope you appreciate this lower body strength circuits class! If you’re seeking additional lower body workouts, all are categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole
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This variation keeps the original details intact while enhancing the flow and clarity.