Circuit

Lower Body Strength Circuits Workout Class

January 11, 2021 by Nicole Leave a Comment

This lower body strength circuits class requires a single heavy weight (dumbbell or kettlebell will work) and an optional resistance band loop. Class is 45 minutes long and, as always, includes a guided warm up and cool down. No jumping, and easy to modify (just go lighter with the weight). This is a great one for all!

If you enjoy class, I have an upper body version that’ll be available on Patreon this week.

Lower Body Strength Circuits Class

EQUIPMENT FOR CLASS:

Single heavy weight (I’m using a 20 lb dumbbell)
(optional) Resistance band loop

In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some dynamic movement to build warmth. We then move onto our circuit work. We’ll complete two different circuits.

In Circuit 1, you’ll do four exercises; in Circuit 2 you’ll preform five exercises. You do them for 45 seconds each, with 10 seconds of rest/transition time in between. You then rest for 30 seconds before repeating the circuit.

You’ll complete four sets of Circuit 1 (twice on the right, twice on the left) and three sets of Circuit 2.

Between the two circuits, you get a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

Workout Breakdown

01:44 Warm Up & Mobility

08:49 Circuit Workout

Circuit 1, band around thighs

Hip Bridge (one heel lifted)
Modified Side Plank, Top Knee Abductions
Squat Pulse x2, Tap
SL Deadlift (staggered, hovering)

Circuit 2

Sumo Squat, Push Offs x4
Back Lunge Knee Drive, Squat
Curtsy Lunge Knee Drive, Squat
Squat Clean x2 Get Up
(bodyweight) Bear Plank Knee Taps

41:04 Cool Down & Stretch

Hope you enjoy this lower body strength class! All my lower body workouts can be found organized here.

xo Nicole

Filed Under: Circuit, Hand Weights/Dumbbells, Lower Body, Quiet, Video, Workouts Tagged With: strength circuits

Functional Resistance Band Circuits Class (43 Mins)

December 14, 2020 by Nicole 1 Comment

Functional Resistance Band Circuits Workout Class (43 Mins) - This workout is broken up into three circuits using a resistance band loop. Total body workout with warm up and cool down included. Free video is up for all on YouTube! #resistanceband #bandworkout #circuitworkout

This functional resistance band circuits workout is broken up into three sections. There is minimal jumping, and if you want to keep the entire class low-impact, I’ll be showing modifications on the screen in the below video.

I have a few more Functional Circuits classes available for free on the site and channel:

(31 Mins) Functional Circuits Class – Bodyweight, Low Impact
(38 Mins) Functional Circuits Class – Weights
(45 Mins) Functional – Low Impact, Bodyweight

And if you want access to lots more, you can become a Patreon member!

Functional Resistance Band Circuits Class

EQUIPMENT NEEDED:

Resistance band loop – I’m using a light band for the first circuit and a medium band for the second and third circuits.

In this class, we start with a guided warm up, focusing on mobility and dynamic movement/light cardio. We then move onto our functional circuit work. In each of the three circuits, you’ll preform four exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So that’s 2 mins of work, 30 sec rest.

In Circuits 1 & 2, we’ll do some unilateral work so we’ll complete 4 sets of the circuits, alternating right and left. In Circuit 3, we’ll complete 3 sets.

Between circuits, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

There is minimal jumping throughout class and low-impact modifications will be shown on the screen if you want to keep the entire workout low impact.

Workout Breakdown

01:53 Warm Up & Mobility

09:44 Functional Circuits Workout

Circuit 1, band gripped in hands

Back Lunge Torso Twist
Shoulder Press in Split Lunge
Lateral Extension with Pulse
Side Plank Row Rotation + Knee Crunch

Circuit 2, band under one foot

DL Variation
DL Pulse
Curtsy Pulse Knee Drive
Lizard Lunge to Low Squat to Squat Jump

Circuit 3, band around thighs (or shins)

Lateral Step x2 Squat with Calf Raise
Squat Jack with Pulse
Low Squat, Inchworm to Plank, Jump to Squat, 180 Squat Jump
Plank Lateral Steps / Plank Jack

39:19 Cool Down & Stretch

Hope you enjoy this Functional Resistance Band Circuits workout!

xo Nicole Pearce

Filed Under: Circuit, Full Body, Resistance Band, Video, Workouts Tagged With: functional circuits

Functional Circuits Total Body Class – Low Impact, Weights

November 30, 2020 by Nicole Leave a Comment

Functional Circuits Total Body Class (45 Mins) - Low Impact, Weights | In this 45 minute Functional Circuits class, we'll go through three circuits of strength exercises and bodyweight exercises. Full video available for free on YouTube and includes guided warm up and cool down. #lowimpactworkout #homeworkout #workoutvideo #fitness

This Functional Circuits total body class is low impact and uses weights (with a mix of bodyweight exercises as well). The 45-minute class includes guided warm up and cool down. Some other Functional Circuits classes I’ve shared:

If you enjoy class, I have a bunch more available to Patreon members! For $9.99/month, you get 8-10 additional workout videos every month plus a workout calendar.

Functional Circuits Total Body Class

EQUIPMENT FOR CLASS:

Set of medium weights, I’m using 8 lbs
Single heavy weight, I’m using 20 lbs

In this class, we start with a guided warm up, focusing on mobility and dynamic movement. We then move onto our functional circuit work. In each of the three circuits, you’ll preform four exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating. So that’s 2 mins of work, 30 sec rest.

In Circuits 2 & 3, we’ll do some unilateral work so we’ll complete 4 sets of the circuits, alternating right and left. In Circuit 1, we’ll complete 3 sets.

Between circuits, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.