Brett Hoebel has trained models (Doutzen Kroes and Karolína Kurková) and busy professionals who don’t always have hours for the gym. So he draws on his martial-arts background to create quick, high-intensity workouts that can be done anywhere, anytime.
Your trainer: Hoebel, creator of the 20-Minute Body DVD series and upcoming book, developed these capoeira-inspired moves.
Your workout: Warm up with 2 minutes of light cardio. Begin each move in its designated start position and flow through the steps, in one smooth motion, for 30 seconds. Each move is challenging, so try it slowly before you start. Rest 30 seconds between each. Do 3 sets.
Works butt, thighs
Start in position A. Bring right knee to chest. In one swift motion, lift left arm and pivot on left foot and right hand to flip into a supported sitting position. Extend right leg and bring left arm to chest (as shown). Lift hips to flip back over and return to start. Continue, alternating sides.
Works core, triceps, shoulders
Duck and Escape
Works legs, back
Works core, butt
São Paolo Sweep
el to floor, foot flexed (as shown). Return to start. Continue, alternating sides.
Works abs, inner thighs
Brazil Booty Lunge
Works legs, butt
Images courtesy of SELF