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.

Sit on the floor with your knees bent and feet together. Interlock your fingers behind your head. This will...

Lie on your back with your feet raised towards the ceiling. Have your partner hold your feet or ankles. Abd...

Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting po...