Below are a few exercises which will help you all with your capoeira.Try and do these exercises 3 times per week.

LEGS

Mountain Climbers x 30 - Start in a push up position. Bring one leg forward to a tuck position, then in quick succession switch which leg is tucked. (This will work your shoulders a bit as well.)

Squat Jumps x 30 - Keeping your back as vertical as possible, bend down deep touch the floor with your fingers and spring in a stretched position. During the squat phase your heels should remain on the floor.

Calve Raises x 30 - Standing on a step, block, chair or other firm stable object. Stand so that the ball of your feet is supported and your heels are suspended. Lower down so that your calves are in a stretch position, then extend your feet to stand on toe. This can be done with your feet turned in, out or neutral.

STOMACH

Sit-up x 30 - Lie down on the floor on your back with your knees bent or straight, and someone or something holding your legs or not. Sit up to an upright position.

Crunches x 30 - Lie down on the floor on your back, knees bent or straight, legs elevated or not. Bring your head up and in and lift your shoulders off the floor by rounding your back as much as possible. Holding your arms above your head will add to the resistance.

N-ups x 30 - Yet again, on your back. This time lying flat and completely stretched out. Bring your arms in and shoulders forward while simultaneously bringing your legs up and in so that the top position is a tuck balanced on your butt.

ARMS

Push-up x 20- Prone position, body tight and slightly hollow. Toes on the floor, hands below your shoulders. Lower yourself to the floor and push back to the prone position. No arching, bending, pikeing allowed. Keep your elbows close to your sides as this is a more functional movement.

Tricep Dips x 20 - Place your hands on a bar, or block about waist high. Feet in front arms back. Lower down till you are almost sitting on the floor, push back up.

Handstand Push-up x 5 - In a handstand lower as far as you can go and push back to handstand. This can be done against a wall either with your back to the wall or facing the wall. Facing the wall in the handstand will force better technique.

BACK

Arch Rocks x 30 - Lie on your stomach in an arch with your heels squeezed together and arms by your ears. Rock back and forth.

Hollow Rocks x 30 - Lie on your back in a hollow position with your arms by your ears. Rock back and forth. Your lower back should be curved so that the rocking motion is smooth.

Back raises x 30 - Start lying on your stomach. Then, raise your chest as high as you can and return to start position. Legs should be kept straight throughout.