Here’s a revised version of your article:
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### Lower Body Strength Circuits Class
This 45-minute lower body strength session is crafted to enhance strength and stability using a single heavy weight (a dumbbell or kettlebell will suffice) and, optionally, a resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, making it easily adjustable for all fitness levels—just change the weight as needed. It’s a workout that’s suitable and effective for everybody!
If you find this class enjoyable, make sure to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
We’ll begin with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. The main segment of the class comprises two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before starting the circuit again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, there’s a **one-minute recovery period**. Feel free to pause the video and take extra rest if necessary. Always listen to your body—modify or stop as needed.
We’ll conclude the class with a guided cool-down and stretch to aid your body in recovering.
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### Workout Breakdown
Here’s a brief overview of the class structure:
– **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, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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### Ready to Get Started?
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo,
Nicole
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This version maintains the original content while enhancing flow and clarity.