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Your No-Equipment Strength and Cardio Workout

  • The Warm-Up

    • The first move is the frontal lateral jack. Begin standing with feet together and arms at your sides. Jump feet out to wider than shoulder-width. At the same time alternate arms between swinging out at the sides (to shoulder-height) and in front of you with every jump. Repeat for 30 seconds.
    • Transition into heel clicks. While on your left foot, kick your right foot behind you and swing your right arm across. Switch legs and repeat for 30 seconds.
    • To prepare for capoeira, lean slightly forward. Hold your core tight and swing your arms around to the sides while simultaneously tapping the same foot behind (so while your left arm swings to the right, your left foot taps behind). Repeat the motion for 30 seconds.
    • The "break the board" move is a jumping motion. Hop off your left foot to drive your right knee straight up. While switching legs, bring both arms above your head and swing them down when the knee comes up. Complete for 30 seconds to finish the warm-up.
  • Power Strength: Lower Body

    • Begin by continuously jumping foot to foot as if you're jumping rope (no rope required). Move your wrists in small circles by your sides. Complete for 20 seconds.
    • Get on the floor in push-up position. Hold one leg off the floor behind you. Jump your foot toward your body, then press to stand on one leg. Lower back down and jump out until the leg is straight—that's one. Complete 20 seconds on the right leg and 20 seconds on the leg left.
    • Complete 20 seconds of jumping rope after each move.. To begin the next move, start in squat position facing to the side. Pulse twice in a lowered squat position, then pivot foot 90 degrees so you are now facing forward. Squat and jump, then pivot 90 degrees to the other side. Pulse twice and pivot to the center for the jump squat—that was one full rotation. Continue alternating sides for 40 seconds.
    • With feet hip-width apart, lower into squat position with arms bent up at the elbows. Jump from the squat position and straighten arms out. Complete the dynamic motion for 40 seconds.
    • Return to the squat position. Make a fist with your left hand and grip it with your right hand and hold the lowered squat position. Challenge yourself by maintaining the lowered squat with your heels raised off the floor. Hold the squat for 40 seconds.
  • Cardio Blast: Lower Body

    • Jump rope for 20 seconds in between each move.
    • Begin standing with feet together. Jump your left leg behind your, and lower right knee almost to the ground. Then jump straight up and switch legs in the air, landing with your left knee lowered. Complete each leg four times.
    • Return to center and begin in a squat position. When in the lowered squat position, jump explosively upward, then return to the lowered squat position again. Continue the dynamic movement for four jump squats.
    • Begin with feet slightly wider than hip width apart and palms out in front of you. Move feet in a stationary running motion as fast as you can for an eight count. Jump feet together. Complete four sets.
    • To begin the final lower body move, stand with feet hip width apart. Place your left foot behind your right leg and lower your left knee. From there, straight legs and jump into a wide squat stance. Next jump back into a curtsy squat with your right knee being lowered behind your left leg—that's one set. Complete four.
  • Power Strength: Upper Body

    • Begin standing with your palms on the ground. Jump both legs back until you are in push-up position. Lower shoulders into a push-up. Raise hands off the floor and arch backwards. Then jump feet back toward hands and jump vertically, reaching arms above your head. Continue for 40 seconds.
    • Start in push-up position with feet wider than shoulder-width apart. Lower your shoulder to the ground in a push-up. Next rotate your body to the side, so only one hand is on the ground. Return to center for a push-up and rotate to the other side. Repeat for 40 seconds.
    • Sit on the ground with legs bent and palms flat on the ground next to your hips. Straighten one leg in front of you and raise parallel to the ground. Continue switching which leg is straightened for 40 seconds.
    • Begin in the top of the push-up position. Lower shoulders to the ground and bring right knee up to the right elbow. Keeping left leg straight, hold for 20 seconds. Switch sides and hold for another 20 seconds.
  • Cardio Blast: Upper Body

    • Begin on the ground in a push-up position. Keeping back straight and hands planted, drive your opposite knee up to your elbow. Bring back to the ground and repeat with the other leg in a rapid motion. Do eight climbers, then jump your feet wide, before bringing back to center. Complete four sets of eight climbers.
    • Start again in push-up position. One arm at a time, lower yourself to your forearms then back up to your hands. Do four walking planks.
    • Begin in push-up position with legs spread wide. Jump legs forward and together, but keep hands planted on the ground. Jump back into the wide push-up position. Complete four pike push-ups.
    • For the final exercise, begin with hands on the ground, feet together in the pike push-up position. Lower shoulders to the ground and raise until arms are straight. Repeat four times.
  • Cool-Down

    • To prepare for capoeira, lean slightly forward. Hold your core tight and swing your arms around to the sides while simultaneously tapping the same foot behind (so while your left arm swings to the right, your left foot taps behind). Repeat the motion for 30 seconds.
    • Stand tall with feet hip-width part. Tap your toes on either side of you. Continue for 30 seconds.
    • Bring your right arm straight across your chest, and hold with your left arm underneath. Hold for 15 seconds with each arm to stretch your triceps. Tap from side to side for the duration.
    • While standing, bend your right knee behind you and grip your ankle with your right hand. Hold for 15 seconds on each leg to stretch out your quad.