The Family Dances

For today’s workout, grab a chair and let’s get ready to do some basic capoeira movements to make an interesting, full-body, cardio workout. These movements are something everyone can do, so follow along at your own pace, and make each movement your own.

There are 3 sequences for you to try. First is the Ginga sequence. Ginga is the primary traveling movement for capoeira. It’s how you travel from place to place. Deceptively simple, a sustained ginga works the thighs, strengthens the muscles around your knees, and improves elasticity and agility in your movements. Second, the Aú + Rolê sequence teaches you how to use the floor to expand your range of motion and encourages you to practice your balance as you move from high to low. Take your time moving in and out of each position. Capoeira is all about endurance and fluidity. Finally, the third sequence, Open Flow, where you can circulate all the energy you’ve built up in the first two sequences and get an awesome stretch for your back in the process.