Samba Arms & Conditioning: Brazilian Workout
Brazilian Samba Workout:
Combination cardio and upper body toning exercises inspired by samba dance.
Samba Resistance Pops
Form + Movement:
- Relax neck and shoulders the entire time
- Hold the resistance band taunt (it should feel tight) and sit into a semi-chair position
- Pull resistance band into chest + lift up heels as you descend toward floor, think of going down to a 3 or 4 count
- Stand back up to straight and repeat
Modifications:
- Advanced - Move hands even closer together to increase resistance of band
- Beginners - Try doing the movement without descending (stay standing but still work the heels)
Samba Cross & Press
Form + Movement:
- Relax neck and shoulders the entire time
- Hold the resistance band taunt above the head
- Slowly pull band down behind head toward shoulders as you alternate jumping the legs int a samba cross, repeat for your set reps then change direction
- Make sure to land softly on the feet
Modifications:
- Advanced - Make your jumps bigger and faster, also hold hands closer together for greater resistance
- Beginners - Practice just the upper body movement and omit the jumps
Hip Bumps & Chest Flys
Form + Movement:
- Relax neck and shoulders the entire time
- Hold the resistance band taunt (it should feel tight) and sit into a semi-chair position
- Keeping elbows high, extend one arm straight to the side, in a chest fly motion, then bring it back to the chest
- Add hip bumps with each extension as you feel comfortable
Modifications:
- Advanced - Move hands even closer together to increase resistance of band
- Beginners - Practice just the upper body movement and omit hip bumps
Interested in training more? Going beyond a plateau? Transforming your body? Take the Sesenta Challenge.
