Do This 20-Minute Bodyweight Routine Anywhere

SELF
by SELF
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Do This 20-Minute Bodyweight Routine Anywhere

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.

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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

start position A
Position A (crouched position): knees bent, back flat, hands and feet aligned in a square.

 

 

 

 

 

start position B
Position B (supported sitting position): knees bent, feet on floor, hands by hips, hips and butt raised.

 

 

 

 

start position C
Position C (squat position): knees over toes, back flat, hands in front of chest.

 

 

 

 

 

Capoeira Hop

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

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

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

carnaval kick
Start in position B. Lift left arm and leg off floor. Flip over by leaning to the right and pivoting on right hand and foot, landing with hands parallel and left knee at chest. Extend left leg straight up with heel toward ceiling (as shown). Pull knee into chest and flip back over. Continue, alternating sides.

Works core, butt

 

São Paolo Sweep

sao paolo sweep
Start in position B. Slide hips toward heels. Bring left arm across body and place hand on floor by right hip while extending right leg parall
el to floor, foot flexed (as shown). Return to start. Continue, alternating sides.

Works abs, inner thighs

 

Brazil Booty Lunge

Start in

brazil booty lunge
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

 

Originally appeared on MyFitnessPal.

About the Author

SELF
SELF

SELF is the magazine that makes living healthy easy and fun. SELF’s motto: Being fit, strong and active means feeling great, being happy and looking your most beautiful. With trademark authority, SELF speaks to women about three key areas of her being: her body, her looks and her life. SELF makes it fun and fulfilling to be your happiest, healthiest, best self. Reaching a total audience of 12 million each month, SELF is the founder of the Pink Ribbon for breast cancer awareness and an ASME National Magazine Award winner for excellence in journalistic achievement in print and digital. SELF is published by Condé Nast, publisher of Vogue, Vanity Fair, Bon Appétit, GQ, Glamour, The New Yorker, Wired and other celebrated media brands. Visit Self.com and follow @SELFmagazine on Instagram, Facebook, Twitter, Pinterest, Foodily and Google+.

Check out these other great articles from Self.com

 

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