01
Rushing the acrobatics
Most routines skip straight to the floreios. This coach builds your base first: wrist preparation and cossack squats on strength day, and an au that starts from a low box.
For curious movers and athletes: Learn the Afro-Brazilian art, not just the tricks.
A capoeira workout for beginners that builds your ginga, kicks, and escapes from home. Your coach programs wrist preparation and movement progressions alongside your clinician's guidance to prepare your joints for inversions.
Capoeira Fitness is $15.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 4
- per session
- 20–50min
- meals a day
- 4
- between deloads
- 4wk
Capoeira Fitness your coach · online
Today · Monday
Ginga and Fundamentos
20–50 min · from your plan
You: My wrists are sore from yesterday's ground work. Can you take the hand-loaded moves out of today?
Your coach: Done. Today's wrist push-ups and plank shoulder taps are off, and the grip work goes too: glute bridges for the single-leg deadlifts and dead bugs for the carries.
Plan updated · confirmed in chat
The problem
Why generic routines miss the mark
02
Ignoring the rhythm
Capoeira is a conversation, not just a set of reps. Generic plans give you a list of kicks without teaching you how to step and move to the toque.
03
Overtraining the joints
Constant ground work loads your wrists and shoulders heavily. Without programmed deloads and proper joint preparation, fatigue builds up and forces you to stop training entirely.
The method
How your coach programs capoeira
01
Foundation before flight
Ginga and the escapes come first, then meia lua and queixada, each paired with an esquiva. The au starts from a low box, with wrist work on strength day.
RuleEvery kick drill is paired with the escape that answers it.
02
Programmed recovery
Ground movements demand a lot from your wrists and shoulders. Your plan schedules lighter weeks to manage fatigue and keep your joints prepared for training.
RuleDrops volume every four weeks or if fatigue stays high.
03
Brazilian eating pattern
Your nutrition plan features exactly 4 meals a day. It follows a traditional structure with a substantial lunch, a lighter dinner, and fruit for snacks.
RulePrograms 4 meals daily with a protein target scaled to bodyweight.
04
Adapts to your energy
The plan adjusts to your real life. It reads your sleep and resting heart rate data to scale down today's session when recovery is low.
RuleLowers today's session intensity if your sleep or recovery drops.
Your week
A typical week of training
Sessions run 20 to 50 minutes. Ask your coach in chat to move one when your week changes.
- Mon: Ginga and Fundamentos(Train)
- Tue: Força de Capoeira(Train)
- Wed: Mobilidade Ativa(Active)
- Thu: Jogo and Sequências(Train)
- Fri: Descanso e Música(Active)
- Sat: Roda(Train)
- Sun: Alongamento e Praia(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Curious beginners wanting to learn capoeira properly from the ground up
- Athletes looking for playful conditioning for hips, rotation, grip, and lungs
- People bored of the gym who want to train to rhythm and music
Pick another coach if
- Anyone with wrist, shoulder, or neck injuries lacking clinician clearance for inversions
- People looking for sparring, self-defence, or a quiet, low-impact routine
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. Capoeira Fitness writes your first plan before you sign in. Month to month; cancel in a tap.
Capoeira Fitness
$15.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
Do I need an open space to train?
You need room to step side to side in the ginga, swing a leg for kicks and, for the au, about a cartwheel's width. Your coach asks about your floor and space when you first chat.
I have never done a martial art before. Is this too advanced?
No. Every session starts from the ginga, week one pairs each kick with an escape, and the au starts from a low box. Handstands, macaco and queda de rins are not in the plan.
What if my wrists are not used to ground work?
Your coach programs specific wrist preparation exercises and cossack squats to build joint capacity. If you feel discomfort, you can message the chat to swap exercises while you consult your clinician.
How long are the daily sessions?
Sessions take 20 to 50 minutes to complete. You train four days a week, leaving plenty of time for active recovery, mobility, and rest days.
Do I need to follow a strict diet?
Your coach provides a traditional Brazilian nutrition pattern featuring 4 meals a day. It includes a substantial lunch, a lighter dinner, and a daily protein target scaled to your bodyweight.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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