Workout 1 — Upper Body Strength | Evolve Miami Team
Workout 1 · Building Strength
Day 02

Upper Body Workout

Build upper body strength — the power behind every ginga, every attack, every handstand.

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Why Upper Body?

Strong Arms, Strong Life

Upper body strength is essential for daily life — lifting, carrying, pushing, and protecting yourself. A strong chest, back, and shoulders reduce injury risk, improve posture, and support your joints for decades to come.

In capoeira, your upper body is your shield and your engine. Strong arms and shoulders power your au (cartwheel), your handstands, your negativa, and your ginga. A strong back keeps you upright and balanced in every movement.

This workout targets your chest, back, shoulders, and biceps — the exact muscles that make your capoeira movement stronger, safer, and more explosive.

3
Sets
3–4×
Per Set
9
Exercises
45–60
Minutes
Upper Body Workout

Your Training Sets

Click any set to watch the video and see the full exercise list. Do 3 to 4 rounds of each set before moving to the next.

Set 1 video
Set 1
Chest & Back
  • Chest Press / Push Up — 8 to 12 reps
  • Rows — 8 to 12 reps
Tap to open
Set 2 video
Set 2
Shoulders
  • Front Raise — 8 to 12 reps
  • Side Raise — 8 to 12 reps
  • Rear Flies — 8 to 12 reps
Tap to open
Set 3 video
Set 3
Arms & Handstand Prep
  • Biceps Curl — 8 to 12 reps
  • Negativa Push Up — 10 reps each side
  • Toes Tap — 10 to 20 reps
  • Handstand Walk Prep — 10 reps
Tap to open
How to train: Complete 3 to 4 rounds of each set before moving to the next. Rest 60–90 seconds between rounds. Focus on control and full range of motion.

Keep Showing Up

Repeat this workout for at least 3 weeks before moving to the next one. Consistency builds strength.

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Set 1 · Do 3 to 4 rounds
Chest & Back
1
Chest Press / Push Up
8 to 12 reps — full range of motion
2
Rows
8 to 12 reps — squeeze shoulder blades
Rest 60–90 seconds between rounds. Complete all 3 to 4 rounds before moving to Set 2.
Set 2 · Do 3 to 4 rounds
Shoulders
1
Front Raise
8 to 12 reps — controlled, no swinging
2
Side Raise
8 to 12 reps — arms to shoulder height
3
Rear Flies
8 to 12 reps — hinge forward, open wide
Rest 60–90 seconds between rounds. Complete all 3 to 4 rounds before moving to Set 3.
Set 3 · Do 3 to 4 rounds
Arms & Handstand Prep
1
Biceps Curl
8 to 12 reps — slow on the way down
2
Negativa Push Up
10 reps each side — low and controlled
3
Toes Tap
10 to 20 reps — core engaged throughout
4
Handstand Walk Prep
10 reps — build shoulder stability
Rest 60–90 seconds between rounds. Great work — you've completed the full upper body workout!