Here’s a rephrased rendition of the article:
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### Lower Body Strength Circuits Class: A 45-Minute Session Suitable for Everyone
This 45-minute lower body strength session is crafted to enhance strength and flexibility using only one substantial weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, incorporating no jumps, making it easily adjustable for various fitness levels. Just tweak the weight according to your requirements, and you’re all set!
If you find this class enjoyable, don’t forget to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body and generate heat. Afterwards, we dive into two strength circuits:
1. **Circuit 1**: Four exercises executed for 45 seconds each, with 10 seconds allotted for rest/transition between exercises. You’ll perform four rounds of this circuit—two on the right side and two on the left.
2. **Circuit 2**: Five exercises, also carried out for 45 seconds each with 10 seconds of rest/transition. This circuit is performed three times.
You’ll have a one-minute breather between the two circuits. Don’t hesitate to pause the video for extra rests if required. Always pay attention to your body, and feel free to modify or halt as necessary.
The class concludes with a guided cool-down and stretch to aid your recovery.
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### Workout Breakdown
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
**Circuit 1 (using an optional resistance band around thighs):**
– Hip Bridge (one heel lifted)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch**: 41:04
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This lower body strength class is an excellent opportunity to push your limits and enhance strength. Should you seek more lower body workouts, you can find a comprehensive list organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole
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This version retains the core message while enhancing clarity and flow.