Brazilian Fitness

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. 




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