Nikkie Riozzi Masterclasses

30 Minute BE Intervals (40:20)

Left Leg :40:20 x 4 (exercise 1-4) 30 rest
Right Leg: 40: 20 x 4 (exercise 1-4) 30 rest
Left Leg :40:20 x 4 (exercise 1-4) 30 rest
Right Leg: 40: 20 x 4 (exercise 1-4) 30 rest

60 seconds rest

Left Leg :40:20 x 4 (exercise 1-4) 30 rest
Right Leg: 40: 20 x 4 (exercise 1-4) 30 rest
Left Leg :40:20 x 4 (exercise 1-4) 30 rest
Right Leg: 40: 20 x 4 (exercise 1-4) 30 rest

Block of sequence ideas:
Left Leg: 40:20
1 – Tondu Forward, Side, Back and plie

2 – Plie (1st-2nd)

3 – Swirl

4 – Swing

Repeat on Right Leg

Try all again but add progressions like the following:

1 – Tondu x 2 tempo Forward, Side, Back and Plie reset

2 – Plie (start in 3rd, Batterement into 2nd, and return more athletic)

3 – Swirl, add Demi plie x 4 and 4 x standing balace off the floor

4 – Swing, try adding Single, single double to add dynamic and bit of cardio

This Interval 40:20 is also great for working with hand weights.

Work 1 side of the body with 4 exercises and then repeat on the other side to deliver a over load affect , its a real challenge give it a try!