Carioca Quick Step

Level: beginner

Equipment: none

Core muscles: adductors

Secondary muscle: abdominals, abductors, calves, glutes, hamstrings, quadriceps

Instructions:

Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
With your right foot, quick step behind and pull the knee up.
Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

Position a number of cones in a row several feet apart. Stand next to the end of the cones, facing 90 degre...

Lie on your back with your knees bent and the soles of the feet pressed together. Have your partner hold yo...

Begin in a pushup position on the floor. This will be your starting position. Using both legs, jump forward...