Endurance

Move continuously for 10 minutes with basic capoeira movements.

Clear floor space where you can safely do cartwheels and handstands
Footwear and flooring surface that enables you to move without slipping and without twisting your ankles or knees

Follow along with Instructor Quiabo to practice continuous movement with Ginga, Negativa, Rolê and Aú.

If you're unfamiliar with any of these movements, go through the Movement lessons first.
Warm up your ankles, legs, wrists and arms before starting this lesson.
Move at a tempo that is challenging but doable for you. Slow it down enough to keep going for 10 minutes, or speed it up enough to feel your heart rate go up.
Cool down with gentle stretching after completing this lesson.

DeShawn "Quiabo" Robins

Aú