14 Brazilian
Movements
to Take Anywhere This Winter
Brazilian movement and Pilates specialist Juliana Campos created the 14 Brazilian Movements for her private clients, to keep their routine going through winter travel, party season and into the New Year.
The 22-minute, full-body sequence can be done at home, in a hotel room or wherever there is space for a mat.
Part one
The Awakening
Named after the sun, Sol warms the body with three minutes of running on the spot. Axé and Ginga then take the weight onto the hands in handstands supported by a wall, before Balanço completes the wake-up with light, continuous kicks up into the handstand.
TIME: 6 MINUTES
01
Sol (Sun)
3 MINUTES
Running on the spot to build warmth
02
Axé (Positive Energy)
1 MINUTE
Dynamic handstands for balance and control
03
Ginga (Swing)
1 MINUTE
Flowing weight transfer through the handstand
04
Balanço (Sway)
1 MINUTE
Light, continuous kicks up into the handstand
Part two
The Activation
Raiz, meaning roots, grounds the sequence with three minutes of side-lying glute work, with an optional loop band. Mata, Rio and Samba build on it with a run of leg extensions through the hips and glutes, with Samba a nod to Campos’s years as a samba dancer.
TIME: 6 MINUTES
05
Raiz (Roots)
3 MINUTES
Side-lying glute work, with an optional loop band
06
Mata (Forest)
1 MINUTE
Side-lying leg extensions
07
Rio (River)
1 MINUTE
Leg lifts from the forearms and knees, with a small ball behind the knee
08
Samba (Dance)
1 MINUTE
Backward leg presses for the glutes and hamstrings
Part tHREE
The Stability
Força, meaning strength, does what its name suggests, with three minutes of dynamic squats. Centro then brings the focus to the body’s centre with deep abdominal work, before Amazônia closes the stage with oblique work.
TIME: 5 MINUTES
09
Força (Strength)
3 MINUTES
Dynamic squats
10
Centro (Centre)
1 MINUTE
Deep abdominal work lying on the back
11
Amazônia (Amazon)
1 MINUTE
Oblique work with a Pilates ring
Part FOUR
The Connection
Horizonte works the deep core and pelvic floor for three minutes, before Oceano moves the body from side to side like a wave and Aurora, named after the dawn, closes the sequence by drawing the knees in and out.
TIME: 5 MINUTES
12
Horizonte (Horizon)
3 MINUTES
Pelvic floor and abdominal work
13
Oceano (Ocean)
1 MINUTE
Continuous side-to-side movement
14
Aurora (Dawn)
1 MINUTE
Knees drawing in and out from a hover
HEALTH DISCLAIMER
As with any new exercise, anyone with an injury or health condition, or who is pregnant or has recently given birth, should seek advice from a GP or qualified professional before starting, and work at a level that feels comfortable. Please include this note if publishing the sequence.