The Family Dances

We’re going to focus on our legs today, and getting our cardiovascular exercise in by moving continuously through the ginga, the foundational movement that allows you to transition from one movement to the next in capoeira. Grab a chair to use as a partner (or reference point) for the kicks that will be giving the quadriceps, glutes, and hamstrings a thorough workout. Try your best to keep moving, and do what you can do, while still exploring if you’re able to extend, bend, or reach beyond your comfort zone. Do your best approximation of the aú (cartwheel) and one-arm bananeira (hand stand), and practice using the ginga to stay in constant motion. Be sure to drink plenty of water. After you get through the exercise, pair this workout with one of the full-body stretches in My Workouts.