PYRAMIDS, VOLUME, FINISHER. A straighforward lower body pump with a spicy finisher. Quads especially will get a serious swell!

Simple but effective, this workout goes a little like this: Mobility > activation > strength work > finisher. You can afford to go heavier if you have the dumbbells available to you.

Ok hold onto your glutes, but we're going super heavy. The max you'll be doing is 14 reps per set. We've got a big compound set, followed by a spicy single dumbbell finisher. Serving you a side of a 00's playlist to lipsync to!

Today's theme is Time Under Tension! Truly one of most deceiving classes I've taught. We focus on minimal exercises, and the heart rate won't be that high until the end, but the burn is unreal. Please tell me this hurt you as much as it hurt me!

Werking at the pyramid tonight! (iykyk) Pyramid structue comes in HAWT! Starting with a one weight activation, then moving into compound moves. Let's say the DOMS will be real, because I literally can not sit down with ease.

The Egyptians built the pyramids... GRNDHOUSE built the leg pyramid workout! I LOVE a pyramid structure, as always a slow build of reverse lunge, front squats and deadlifts. Accompanied some Hip Hop bangers, this is for sure a favourite!

Kicking off your week with some superset action! Big compound exercises complimented with some accessory movements to start with. Then we've got some bodyweight based giant sets to burn out the legs. Let's gooo!

first round we focus on heavy weights slow control, second round we focus on medium weights explosive and reps, THIRD ROUND booty band burn. Oh my god you are not ready for the booty band burn!

Starts with 2 exercises and ends with 8, the main round is a 20 minute pyramid. Then we have a squat finisher at the end to burn the legs out!

Grab your big boy weights and let's get some leg gains! Pyramid structure means we start slow and build the intensity - embrace the hard work, there is lots of it today!

We're working with rep targets today, with 3 rounds of big compound lifts. You can go heavy, especially as the max is 12 reps for each exercise so you'll need something to challenge you!

This class is one of those that really creeps up on you! You could go heavy in this class or your could choose to go lighter and go for more reps. It's one of those workouts that is what you make of it, but a major leg burn is most definitely on the cards!

Starting with a single weight activtion to fire up the good stuff, we dive into 3 big rounds of compound movements. Get the heavy weights out, I promise you wont regret it! Did I also mention its all to a Euphoria Soundtrack (iykyk)

We are really slowing it down and focusing on tekkers and strength. Lets go heavy and I will take you through 3 rounds of proper lower body training. Don't worry we have some core active recovery to break it up - I gotchew.

All I am going to say is... TIME. UNDER. TENSION. Get ready to move slow - we are literally focusing on 4 core movements for today's strength work. Get ready to focus, move slow, and fatigue those legs. Of course, there is a small finisher, it wouldn't be a Nik class without one! ;)

Death by pyramid. With this workout the structure is simple, go heavy at the start, medium weights in the middle, bands and bodyweight to finish! As you will know by now, when its comes to a leg session with me, things get emotional (for the muscles not your mind!)

3 long rounds with some high intensity bursts at the end of each one. Try go as heavy as possible in this workout as its slow and controlled until the bodyweight HIT exercises.

4 rounds, with 4 changes of tempo! This is a slow burner that you can go heavy on. I promise you'll get enough rest to make it to the 5 minute finisher!

OUCH. After teaching this class my ass felt round, juicy and sexy as f**k. 4 Main exercises to focus on with a gorgeous little 5 minute finisher! This is what Lower Body day was made for!

Let's just say I did this workout with a light orange resistance band and a pair of medium dumbbells and subsequently, left me unable to walk in my usual manner for at least three days! You can do this workout with either light or medium and if you're really working on improving your strength then I dare you to go heavy!

Expect alot of volume in this class, with 2 big 9 minute EMOM's full of single leg and compound work. The intensity will go up for our 8 minute finisher. (SPOILER ALERT: my signature squat holds!).

Back by popular demand: The Pyramid Scheme! Except this time for Lower Body! Broken up with some sweaty time caps, this is the perfect recipe for a set of iconic pins.

3:00 to get as many rounds of each superset in as you can. This is you VS you, so lose yourself in the leg burn and this Ladies-of-RnB playlist!

All I’m saying is TEMPO. If you’ve never experienced tempo before then welcome! Ever done a 4 sec controlled squat with a band then you will know exactly what I’m talking about. Grab your medium weights grab your resistance band and get going with this lower body tempo burn

This class has it all; strength, toning, and burning! Your legs are going to feel something they've never felt before, trust me!

A juicy 10 minute activation, using just your bodyweight. Then into some big compound moves using a ladder system. Legs are going to be quivering just you wait.

The glutes get a lot of attention today, you're welcome! Go heavy and lift slow and sexy with me.

We are going to break the legs down into sections; quads, hamstrings, and glutes! Sound technical? Don't worry, we are just going to smash a leg session, get sweaty, and have fun!

Imagine a class where upon conclusion you feel like a partially wounded flamingo, hamstrings on absolute fire!

Each exercise in the main round we'll attack for 60 seconds, then 45, then 30, just to make sure by that last 30, we can't get any more out of that muscle! Simple programming, intense burn. Gorgeous!

8 exercises, 4 supersets - your quads, hamstrings and glutes are in for an absolute ride!

Get your booty band ready for a proper glute warmup, before grabbing those HEAVY dumbbells. Three big rounds of work, followed by a finisher!

Big progressive workout coming your way. We start with a two minute round and finish with an 8 minute round of non-stop movement, trust me you will be dripping!

This leg session is all about EMOMs and Britney Spears! Take your time with this and embrace those heavy weights because it's going to be a slow burn.

Keeping constant tensions with movements, taking little rest and really focusing on the individual parts of our legs, this this high volume class is exactly what you'll need to re shape those legs!

Oi Oi! Lets get those legs feeling juicy! Banded activation, into a big compound section with a cheeky bodyweight finisher. Your legs will be QUIVERING!

Get ready for that booty burn with your band to get you fired but for those bit compound lifts! Slow and sexy, with some house tunes to keep you going.

Strong multifunctional movements with a few plyometrics jumps to get your legs in peak condition! This is a class proven to test how far you really can push your legs!

Get ready for a BIG lower body pump! We focus on 4 major compound movements to begin with, before hitting a progressive EMOM where your reps will increase, and then a final tabata finisher!

Probably the most simple class I've ever taught, but my legs were on FIRE. It's all in the tempo, honey. Slow it down, and don't give up!

Perhaps one of my favourite Lower Body classes. We activate with a booty band then introduce the heat with our weights for 2 big compound rounds. We slow it down for the finisher, with your legs quivering we then slap that band back on for the ultimate outer thigh burn!

Slow and sexy is the goal with this class! Pick up some challenging weights and get ready to build those legs and glutes. With 2 big sections including compound and single leg work, you'll be ready to burn it out with that finisher!

Combining both a resistance bands and dumbbells, this slower paced class is the perfect fit for really getting deep into our legs and making them work! Think time under tension, isometric holds and deep squats. This is a slow burner but wow what a burn!

In this class I'll take you through a 30 minute progressive rep structure that will target the legs from every angle and leave you equal parts burning and panting!

2 big compound rounds that target your quads, glutes and hamstrings before a final 10 minute EMOM finisher. It wouldn't be a Nik leg day without a little conditioning!

We activate the Glutes with the booty band first and then really work on making our legs look and feel unreal, Go HEAVY if you can, trust me you will be happy you did after.

Two big structures for this session. We start with a longer one weight activation round using a pyramid format, so think power in the repetition. Then we hit 3 smaller rounds full of compound movements to have your legs absolutely shaking.

First we attack the booty and hamstrings, then we go for the quads! Bring your heavy weights and let's build those legs!

Our first lower body class together WITH A BOOTY BAND! You want to know what it takes to perfect the peach that is your Glutes. Get through this class and tell me you don't feel like you've got the booty of JLO!

This class is based around a building strength pyramid section, made up of 6 exercises and in true Nik fashion is it even leg day without a little something to leave you wobbling at the end? ;)

Get ready to torture those legs! This class structure is about progression of the round, making it longer each time, adding more and more exercises until there's no muscle in your leg left unscathed!

Big compound movements to start, working all angles, you will most definitely feel the heat rise. We finish with a spicy floor work round targeting the glutes and hamstrings for that peachy behind we all want.

EMOMs and AMRAPS is the game in this workout. Two big sets, one hamstring focussed and one quad focussed, will build every angle of those legs! Two words for the finisher: squat jumps!

Final Lower Body class of the 360 programme and I'm coming at you with 45 minutes of glute and hamstring torture! Expect slow controlled moves throughout but burning and shaking pins!

Think big compound movements with tabata sections in between to really burn out the muscles! We start off with a quad focus, before hitting the glutes and hamstrings. Jelly legs incoming!

Week 1, day 1 of the 360 challenge and we are working on the foundations. A lot of single leg work that will leave you feeling it in the right places tomorrow. 

Easily the most dynamic leg class to date! Reverse lunges with leg extensions, 3/4 squat holds and a load of hip opening movements. This leg class will certainly challenge your body to be pushed into spaces it may not have been before!

You've got two giant sets in this workout: one is quad dominant, the other hamstring and glute dominant, so no muscle is left out! Get ready for House tunes and a big leg pump!

3 sets of exercises. Balance, strength, endurance and motivation! Your legs will feel this the next day but you will be smiling!

This session will keep you on your toes, all the multidirectional movements you could think of. Make sure to pay attention it’s fast paced and fiery, don’t blame me if you can’t walk tomorrow.

You’ll be squatting in all different angles. Time under tension, correct movement patterns and an intense focus are three things you will learn to harness through this workout. Medium to heavy dumbbells.

This class starts with 3 rounds of strength, each focusing on different tempos. You'll then burn the legs out with a series of short time caps to finish, hitting every conceivable angle in your legs you can!

We are starting with 4 pyramid sets, building up from 3 to 6 movements. A spicy single dumbbell finisher will give us that burn out!

3 big sets working every single inch of your lower body. We focus on different tempos and different ways to hit the muscles to make sure we are getting the most out of this session.

Think big compound movements with bodyweight isolation to start with. The purpose of this is to really wear out the chosen muscle to complete failure. We then dive into an EMOM circuit which builds in reps, before hitting "death by squats" to finish!

Have you ever done a plié squat? No? Then this is the class for you. Strong, multifunctional movements with a few plyometric jumps to get your legs in peak condition. This is a class proven to test how far you really can push your legs!

Your lower body workout begins with a mobility round and a juicy activation round to get the legs fired up for those heavy weights! EMOMs and AMRAPs are the game as you will have rep targets to hit within the time frames - options will be available so listen out for what will suit you.

The build in this lower body workout is real. Taking time to stretch at the beginning of our workout then progressing to active movements with weight will ensure we lay a solid foundation for our lower body class. From here on it's just leg destruction, ending with a big squat finish!

If you didn’t like suitcase squats before, you definitely won’t after this class! Using multiple angles you’ll focus on hamstring and glute dominant movements in the first half moving onto a quad dominant movements in the latter half. No muscle in your lower body will be left unscathed.

A slow builder focusing on reps to start with - think big compound movements. We then start to work more unilaterally in the form of circuits to really finish the legs off.

There is one word you will need for this workout and it is ‘patience’. Some very basic lower body movements but with the added test of tempo training. We are slowing down and heating it up. The exercises will build to become more advance as the workout progresses or you can stick to the basics, either way you’re in for a treat.

In this workout you will hit some big movements a few times over, each set will have a little twist on it but it’s about repeating the movements and making sure you hit the legs properly. If you’re walking straight after this workout you’re a machine.