All products featured on Self are independently selected by our editors.
However, we may receive compensation from retailers and/or from purchases of products through these links.
Your trainer:Hoebel, creator of the20-Minute BodyDVD series and upcoming book, developed these capoeira-inspired moves.
Your workout:Warm up with 2 minutes of light cardio.
Each move is challenging, so try it slowly before you get going.
Rest 30 seconds between each.
Hop forward as you rise into a low squat, hands in front of chest (as shown).
Reverse move to return to start.
Rio Swivel
Works: core, triceps, shoulders
Start in position A.
Bring right knee to chest.
Extend right leg and bring left arm to chest (as shown).
Lift hips to flip back over and return to start.
Continue, alternating sides.
Continue, alternating sides.
Carnaval Kick
Works: core, butt
Start in position B.
Lift left arm and leg off floor.
Extend left leg straight up with heel toward ceiling (as shown).
Pull knee into chest and flip back over.
Continue, alternating sides.
Sao Paolo Sweep
Works: abs, inner thighs
Start in position B.
Slide hips toward heels.
Continue, alternating sides.
Continue, alternating sides.
