Here’s a rephrased version of your article:
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### Lower Body Strength Circuits Class
This 45-minute class for lower body strength aims to enhance your strength and stability utilizing a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, avoiding any jumping moves, which allows for easy modifications according to your fitness level—just choose a lighter weight if necessary. It’s a workout suitable and effective for everyone!
If you like this class, don’t forget to explore the upper body version, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The class begins with a guided warm-up aimed at mobility and dynamic movements to prepare your body. After that, we dive into two circuits of strength exercises:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest or transition time**. Upon completing all exercises in a circuit, you’ll take a **30-second** rest before repeating that circuit.
– **Circuit 1:** Executed four times (twice on each side)
– **Circuit 2:** Executed three times
You’ll enjoy a **1-minute recovery** between the two circuits, but you can pause the video for extra time if required. Always be attentive to your body, modifying or stopping as necessary.
The class concludes with a guided cool-down and stretch to facilitate recovery and relaxation.
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### Workout Breakdown
**Warm-Up & Mobility**
– 01:44
**Circuit Workout**
– 08:49
**Circuit 1** (with 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 with Knee Drive + Squat
3. Curtsy Lunge with Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– 41:04
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I hope you have a great time with this lower body strength class! If you’re interested in more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version maintains the original content while enhancing the flow and clarity.