Train like a Samba Dancer with these 4 Brazilian Curvebuilding Exercises 

Our brand ambassador Chardét Durbin, Creator and Founder of Corpão Fitness has created these exercises to build your curves

Try each one for x15 to x20 reps, repeat all at least once for toned arms & bum. These can be done at home or in a gym.

Join Corpão for the next Curvebuilding Workshop on March 26th in London to learn more!

We have reserved 10 tickets for your at half price (£5) w/ code ‘posto9’ at checkout

GET YOUR TICKETS HERE

DATE AND TIME

Sun, March 26, 2017
1:15 PM – 2:15 PM BST

LOCATION

Gymbox Holborn

100 High Holborn, London, WC1V 6RD, United Kingdom

EXERCISES

1. Straight Quatro Apoio Kickback (BUM)

FORM
a) Form an elevated bench, come to all fours, resting on forearms
b) Shoulders stay above elbows
c) Hips should be square and at same level throughout

MOVEMENT
1. Lift one leg back in a straight arc
2. Return to starting position & repeat

MODIFICATIONS
More Support – Reduce range of movement (don’t lift as high)
More Challenging – Higher elevation will increase intensity

2. Quatro Apoio + Hamstring curl (BUM)

FORM
a) Form an elevated bench, come to all fours, resting on forearms
b) Shoulders stay above elbows
c) Hips should be square and at same level throughout

MOVEMENT
1. Lift one leg back in a straight arc
2. At top of movement, pull heel towards same side glute, extend and return to start
3. Repeat

MODIFICATIONS
More Support – Reduce range of movement (don’t lift as high)
More Challenging – Higher elevation will increase intensity

3. Samba Arms (Upper Body)

FORM
a) Set weights up in line with chest and shoulders (no higher or lower)
b) Begin with one arm extended to the side (slightly bent elbow) and other arm at chest

MOVEMENT
1. Switch extended arm in a “slide over the table” type motion
2. Option to include a x2 hip bump

MODIFICATIONS
More Support – Keep legs in one place (no hip bumps), try lower weights
More Challenging – Increase weights and/or repetitions

4. Dance Movements: Kika (Cardio)

FORM
a) Bring heels close together with feet facing outwards
b) Rise up onto toes and slowly lower hips (do not rest hips on ankles)
c) Hands stay on hips, chest up and shoulders back

MOVEMENT
1. Lower the hips toward floor as knees stay outward (do not lower all the way to ankles)
2. Rise back up to standing on toes
3. Optional squat jack at top of movement for extra intensity

MODIFICATIONS
More Support – First try movement in a squat position
More Challenging – Try adding squat jacks and pulses

See videos of these exercises

For access use password: corpao

Brazilian Inspired Fitness

Chardét Durbin

Owner/Founder

T: 020 8123 2620  M: 074 8234 6488

chardet@corpaofitness.com

www.corpaofitness.com