Brett Hoebel has trained models (Doutzen Kroes and Karolína Kurková) and busy professionals who don’t always have hours for the gym. So he draws on his martial-arts background to create quick, high-intensity workouts that can be done anywhere, anytime.
Your trainer:Hoebel, creator of the 20-Minute Body DVD series and upcoming book, developed these capoeira-inspired moves.
Your workout:Warm up with 2 minutes of light cardio. Begin each move in its designated start position and flow through the steps, in one smooth motion, for 30 seconds. Each move is challenging, so try it slowly before you start. Rest 30 seconds between each. Do 3 sets.
Starting Positions
Position A(crouched position): knees bent, back flat, hands and feet aligned in a square.
Position B(supported sitting position): knees bent, feet on floor, hands by hips, hips and butt raised.
Position C(squat position): knees over toes, back flat, hands in front of chest.
Capoeira Hop
Start in position A. Hop forward as you rise into a low squat, hands in front of chest (as shown). Reverse move to return to start. Repeat.
Works butt, thighs
Rio Swivel
Start in position A. Bring right knee to chest. In one swift motion, lift left arm and pivot on left foot and right hand to flip into a supported sitting position. Extend right leg and bring left arm to chest (as shown). Lift hips to flip back over and return to start. Continue, alternating sides.
Works core, triceps, shoulders
Duck and Escape
Start in position C. Step left foot across body, pivoting 90 degrees to the right, holding squat, feet parallel, chest close to thighs. In the same motion, bring right arm in front of chest as left arm reaches back (as shown). Return to start. Continue, alternating sides.
Works legs, back
Carnaval Kick
从位置开始B。举起左臂和腿脱落地板。翻转向右倾斜，在右手和脚上旋转，双手平行地降落，胸部左膝盖。向左腿伸直，脚后跟朝天花板伸直（如图所示）。将膝盖拉入胸部，然后翻转回去。继续，交替。
Works core, butt
São Paolo Sweep
从B.开始朝高跟鞋滑动臀部。将左臂穿过身体，将手放在右臀部的地板上，同时伸展右腿
el to floor, foot flexed (as shown). Return to start. Continue, alternating sides.
Works abs, inner thighs
Brazil Booty Lunge
Start in
position C. Step back with left leg into a low lunge, chest close to thigh. At the same time, place right hand on floor outside right foot and bring left hand in front of chest (as shown). Return to start. Continue, alternating sides.
Works legs, butt
Images courtesy of SELF
