Facebook Live Weighted Lower Body Strength Cardio Capoeira 40 Min Workout

Please consult your doctor before attempting any of my Workouts!

This is last weeks LIVE workout one of my favorite Martial Arts is Capoeira. In this workout, we are using medium to light weights through the whole workout! Each exercise is 60 seconds long and we build up Capoeira combos for 4 minutes!

We don’t have the time, we make the time!

If you would like to work one on one with me please contact me and I will help you reach your goal!

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Workout Moves:

Warm Up:
Side 1
Double Jab Double Cross 0:24
Roundhouses 1:12
Double Hook Double Upper 1:41
Front Kicks 2:10

Side 2
Double Jab Double Cross 2:41
Side Kicks 3:08
Double Hook Double Upper 3:38
Back Kicks 4:07

Round 1
Side 1
Ginga 4:36
Ginga Kick 5:42
Ginga Kick Lunge 6:49
Ginga Kick Lunge 4 Switch Lunge 7:57

Side 2
Ginga 8:03
Ginga Kick 10:08
Ginga Kick Lunge 11:16
Ginga Kick Lunge 4 Switch Lunge 12:21

Round 2
Side 1
Lunge Esquiva 13:26
Double Lunge Double Esquiva 14:36
Double Lunge Double Esquiva Double Knee 15:41
Double Lunge Double Esquiva Double Knee Double Side Kick 16:46

Side 2
Lunge Esquiva 17:50
Double Lunge Double Esquiva 19:00
Double Lunge Double Esquiva Double Knee 20:05
Double Lunge Double Esquiva Double Knee Double Side Kick 21:09

Round 3
Side 1
8 Balanca Squat Pulses 22:14
8 Balanca Squat Pulses Tuck 23:23
8 Balanca Squat Pulses Tuck Burpee 24:31
8 Balanca Squat Pulses Tuck Burpee Crescent Kick 25:37

Side 2
8 Balanca Squat Pulses 26:43
8 Balanca Squat Pulses Tuck 27:51
8 Balanca Squat Pulses Tuck Burpee 28:56
8 Balanca Squat Pulses Tuck Burpee Crescent Kick 30:02

Round 4
Side 1
Ginga 31:07
Ginga Switch Lunge 32:14
Ginga Switch Lunge 4 Knee Lunges 33:20
Ginga Switch Lunge 4 Knee Lunges Jump Kick 34:26

Side 2
Ginga 35:32
Ginga Switch Lunge 36:40
Ginga Switch Lunge 4 Knee Lunges 37:45
Ginga Switch Lunge 4 Knee Lunges Jump Kick 38:51

Stretch 39:56



One Comment

  1. Maria V says:

    Erin do u have butt exercises that don.t target the quads ?

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