Au de Coluna + Au Trançado Guide

Time to Move and Flow

44 Minutes of in depth Video Instruction

In depth breakdown with visual aids

Improve your coordination and Mobility

Enhance your movement practice

Learn a sick new skill

Program Overview

Introduction

The foundational cartwheel

Proprioceptive work

Au de Coluna Guide with progressions

Podcast style discussion on why everyone gets these moves wrong

Application of movements in Capoeira

Shoulder mobility guide

Workouts for beginners, intermediate, and advanced

What People say about Capoeira with Calado

I’m very happy to have found this class and can recommend it to anyone who wants to get started with Capoeira. Trying something new can be intimidating, but Calado broke down the movements in a very clear and easy to understand way. He led us through several warm ups that emphasized balance and flexibility. I will certainly want to incorporate these into my personal training regime.

Brent J.

Calado is a great guy and teacher! He manages to explain very well how to do the capoeira moves, and is very attentive to each student’s learning pace. I really like doing capoeira with him and definitely would recommend him as a good teacher for new people interested in learning capoeira.

Matias A.

Tried capoeira for the first time here and absolutely loved my experience!! It was very challenging but something I’ve never done before and I cannot wait to go again!

Imani G.

Great class! Challenging, but so much fun! Would definitely return. The instructor is very passionate and knowledgeable about Capoeira. He also makes the class easy to follow, which is great for those (like me) who have no prior experience. After one class, I feel like I’ve already learned so much. Make sure to bring water because it is a serious work out.

Emeraude M.

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I learned the hard way so you could learn fast!

Take the subjectivity out of your training. I love these two movements and would love to see other perform them with ease. They’re not hard, but they do require the right preparation, and the right instruction. I’ve seen people make dramatic progress with just a few adjustments. Join me, and learn to move better and feel amazing.

FAQ

What will the daily time commitment be?

Trainings are from 25 – 45 minutes. They are meant to be short and fit into your existing workout routines. Days per week can be 3 – 5 days a week depending on your availability.

Do I need to warm-up beforehand? 

I got you covered! A thorough warm up is included as part of the workout routines at the end of the guide.

What level is this for?

This guide is most useful for beginner to intermediate level movers. The guide is meant to take someone who can not even do a cartwheel, do executing these movements with confidence.