Bum Bum: 36 minutes
The Bum Bum workout is Leandro Carvalho’s signature Brazil But Lift workout, the one that he uses the most frequently at the Equinox Gym in NYC. And, after going through it, there’s no doubt that it’s effective and will incinerate the fat around your booty, legs and core.
At about 36 minutes in length, it cruises through a high energy variation of squats, lunges, dance moves and twists. What keeps it from being a standard cardio workout is the Brazilian flair that Leandro throws in there, from the Cocorinha to the Capoeira, from the Arabesqie to the Booty Shake with Drums. These moves are fun, completely different from the standard fare, and will have you grinning even as you throw yourself into them.
Another huge plus is the Brazilian samba music that plays throughout. If you’ve ever watched Carnival, you’ll have seen those women in seven inch heels dancing samba all night long, wearing feathers and outfits that must weight a ton, but still grinning and spinning and dancing for hours on end. This is that music, that same infectious, energy raising and inspiring beat. It makes moving and grooving a blast.
What’s interesting is that the workout is actually filmed on two different sets. One set is in a standard studio, with light wooden floors and a backup workout crew of six women behind Leandro. It will feel standard, fun, but won’t stand out. However, thrown in every once in awhile are snatches of the same workout filmed on a beach in Rio, where Leandro and three absolutely stunning women dance, laugh and soar through the workout. The sun, the sweat, the ocean behind them and the high energy and fun that the beach workout brings is such a welcome break that you’ll find yourself looking forward to those interludes.
Now, there are so many moves in this workout, that it would be ridiculous to try and describe them all. Instead, we’ll list them in the order they come, in the hopes of not only giving you an idea of the variety included, but also the scope and duration of the workout. Read the list below, and get ready for a challenging workout!
Warm Up: 1.20 seconds
Plie
Plie Tempo
Plie Short
Passe Kick Backs
Pass Kick Back Short
Kick Rear Lunge
Walk Ipanema
Passe Kick Backs (other side)
Pass Kick Back Short
Kick Rear Lunge
Walk Ipanema
Squat Touch (15 sec)
Squat Touch Shoulders (15 sec)
Squat Knee Up (30 sec)
Lunge Squat Combo (30 sec)
Arabesque (25 sec)
Squat Touch (25 sec)
Squat Touch Shoulders
Lunge Squat Combo
Side Lunge
Grab and Throw
Curtesy Lunge
Side Lunge
Grab and throw
Squat – Reach Up
Cocorinha (40 sec)
Squat -Reach Up
Squat Reach Back
Burpees
Squat Reach Up
Paso Doble Lunge
Side to Side Taps
Side to Side Kicks
Side Kick Squats
Side to Side Taps
Side to Side Taps Arms
Side Tap Kicks
Side Kick Squat
High Heels
High Heels Arms
High Heels Arms – Side to Side
High Heels
Afro Brazilian Lunge
Knee Pulls
Leaps – Side tro Side
Knee Pulls
Leaps – Side tro Side
Shake Your Booty
Booty Drums
Booty Drums Frog Jumps
Capoeira
Side to Side Taps – Arms
Shake Your Booty
Cool Down
#adp03