Video Guides

Music Lessons

Marinheiro Só

Sai Sai Catarina

Zoom Classes During COVID19

3/19/2020 – All Levels
Password: letsmovewithmeg

3/26/2020 – All Levels

4/29/20 – Kids & Family

3/20/2020 – Beginner

3/29/2020 – Kids & Family

5/17/20 – Kids & Beginners

3/21/2020 – Beginner

4/23/20 – All Levels

6/7/20 – Kids & Family

3/24/2020 – All Levels

4/28/20 – All Levels

Conditioning

15-minute warm-up

Keep your hips and back healthy, strengthen your glutes!

Work on flexibility through these yoga videos

Level 1 - Green Belt (Cordel Verde)

Green belt sequence

3 main bases: parallel, diagonal, and linear

Ginga – moveable base connecting all other movements

Negativa – low base and escape
Rolê – travel upside down (roll)

Armada inversa

1 minute choreography using fundamental movements [front view]

1 minute choreography using fundamental movements [back view]

Level 2 - Green-Yellow Belt (Cordel Verde-Amarelo)

Part 1 – Green-Yellow Belt Sequence

Part 2 – Green-Yellow Belt Sequence

This combination, aú fugitivo (meaning “running away”) followed immediately by benção pulada, allows you to quickly escape, make space, and release a surprising counterattack.