Here’s a revised take on your article:
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### Lower Body Strength Circuits Class
This 45-minute lower body strength circuit session is tailored to help you enhance your strength utilizing just one heavy weight (either a dumbbell or a kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping exercises, making it adaptable for all fitness levels. Simply modify the weight according to your personal requirements, and you’re all set! This workout is ideal for everyone, from newcomers to those with more experience.
If you appreciate this class, don’t miss the upper body version, which will be available this week on my [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need for Class
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
We’ll kick things off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the session ahead. Following that, we will transition into two distinct circuits, each aimed at engaging your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you finish all exercises in a circuit, you’ll take a **30-second** rest before going through the circuit again.
– **Circuit 1:** Executed for **four sets** (two sets on each side)
– **Circuit 2:** Done for **three sets**
You’ll have a one-minute recovery period between the two circuits. Feel free to pause the video and take additional time if necessary—always pay attention to your body’s signals and modify or pause as needed. The class ends with a guided cool-down and stretch to aid your recovery.
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### Workout Breakdown
Here’s a comprehensive breakdown of the class:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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### Final Thoughts
I hope you find joy in this lower body strength class! If you’re on the lookout for more lower body workouts, you can explore all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for being here—see you in the next class!
xo,
Nicole
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