Fusion Workouts: Fitness, Yoga, Pilates, and Barre - Helen Vanderburg (2016)

Preface

I am grateful for the opportunity to share this book with you. I have dedicated my life to active living, first through athletics and dance as a child and later in fitness, yoga, and Pilates. My passion for movement and the understanding of how physical strength harnesses the internal strength of being has been the driving force behind my 30 years of training, coaching, and inspiring fitness enthusiasts, yoga practitioners, and athletes.

The human body is meant to move. I believe that being fit is not a one-time event; it is a lifestyle. It is through movement that you maintain health, function, and vitality. Achieving fitness requires both science and mindfulness. In the fusion workouts, you will experience a combination of both to give you the best results.

Fusion workouts are a complete workout system for the mind and body. This nonimpact conditioning program will define, strengthen, restore, and nurture your body and soul whether you are a new exerciser or have been working out for years. The fusion workouts are a perfect blend of the best conditioning exercises from fitness, yoga, Pilates, and dance. This effective and efficient way to train both physically and mentally will provide you with workouts to build strength, balance, mobility, stability, flexibility, and calmness. The fusion workouts consist of body-weight training exercises and are based on the training philosophy of mastering the movement of your body with ease, grace, strength, and power without the use of equipment. It is when you master the movement of your own body that you are truly functionally fit.

The fusion workouts method is not the latest trend in fitness training but rather a system of exercises that can easily fit into your life. As your life changes, the workouts can be adapted to change with your goals and needs. When your energy is high and you’re driven to challenge yourself, you can choose high-intensity fusion workouts. When you need to restore and recharge, you can practice the shorter and calming workouts. With the fusion workout method of training you do not need to give up on your workouts if your time is limited.

The five-step fusion workout structure gives you a systematic approach to training. The 15 predesigned workouts provide plenty of variety and stimulation to ensure you find the workout appropriate for you. Perhaps you are just beginning on your fitness journey or maybe you are already a regular exerciser; there are fusion workouts designed especially for you.

The book is divided into three parts. Part I outlines the fusion training principles so you’re armed with the best opportunity for success. You will understand how the mind influences the outcome of your workouts and learn simple techniques for bringing more consciousness to your exercises and training for quicker and more effective results. You will learn how the core functions and how you can get the most from the exercises used in this training method. The breathing exercises, progressive relaxation techniques, and meditation described in chapter 3 are simple and easy to fit into your daily life. You can do these exercises on their own or as part of your fusion workout. You can perform the breathing exercises anywhere and at any time throughout your day whether driving your car, working in the office, or doing household chores. Progressive relaxation and meditation can be done daily at a time that works best in your schedule.

Part II contains the exercises of the Fusion Workouts. This is your guide for exercises in the fusion workouts. Each exercise is illustrated and described in detail to give you the opportunity to execute the exercises properly for the greatest results. The exercises are grouped into four categories: warming up; standing strength, balance, and flexibility exercises; floor strength, balance, and flexibility exercises; and calming and restorative exercises. The fusion exercise library is a comprehensive directory of more than 100 exercises and variations to select from to keep your workouts interesting, challenging, and fun. Begin with the exercises that are easiest for you and as you gain skill and strength, progress to the more challenging variations. The more variety you put into your exercise program, the better your overall results.

Part III is your collection of fusion workouts. These workout routines are based on fitness level, workout duration, workout purpose, and the type of workout you want to do. If you are a new exerciser, begin with the shorter workouts or a workout intensity that you can complete. The workouts are described so you can choose the one that is best for you based on your current fitness level and goals. I recommend that you do a minimum of three fusion workouts per week to see results. If you choose exercises at the appropriate intensity level and include variety in your fusion workouts, you can do these workouts daily.

The appendices will help you design your own workouts using the fusion workout system. Once you feel confident with the exercises in the fusion library and the five-step fusion workout system, you can begin to choose your exercises. Using a blank fusion workout template, you can build unlimited workouts. However, if you prefer to use tried-and-true workouts, sample weekly workouts based on fitness level are outlined in appendix B.

I have been teaching and using the fusion workouts for my own training for the past 10 years, and I am still finding new ways to create challenge, build strength, be more mindful, and release tension and restore, both physically and mentally. After teaching this style of workouts to instructors and participants all over the globe, I am excited to offer you this effective and efficient method of conditioning. I hope that you enjoy it as much as I do. Enjoy your fusion workouts!

Exercise Finder

Exercise Name

Warm-up

Yoga

Pilates

Fitness

Barre

3D breathing

X

       

Abdominal Brace Position

   

X

   

Back Extension

   

X

   

Ballet Squat With Heel Raise

       

X

Ballet Squat

       

X

Bend and Stretch

   

X

   

Breaststroke

   

X

   

Calm Lake

 

X

     

Cat and Cow Stretch

X

       

Chair Pose

 

X

     

Child's Pose

X

       

Crescent Lunge

 

X

     

Crisscross

       

X

Cross-Legged Seated Forward Bend

 

X

     

Cross-Legged Seated Twist

 

X

     

Curtsy Squat

       

X

Downward-Facing Dog

X

       

Dynamic Bow

 

X

     

Dynamic Four-Point Stretch

     

X

 

Dynamic Lunge Hip Rock

     

X

 

Extended Side Angle

         

Front-Lying Position

     

X

 

Full Roll-Up

   

X

   

Fusion Sun Salutation Flow 1

X

       

Fusion Sun Salutation Flow 2

X

       

Fusion Sun Salutation Flow 3

X

       

Half Moon

 

X

     

Half Rollback

   

X

   

Happy Baby

 

X

     

Hip Extension

   

X

   

Knee-Tuck Series

   

X

   

Kneeling Side Bend

       

X

Kneeling Twist

     

X

 

Leg Lift Tabletop

       

X

Low Lunge

     

X

 

Low Lunge to Kneeling Hamstring Stretch

X

       

Lunge

     

X

 

Mountain Pose With Arms Reaching

X

       

Mountain Pose With Side Bend

X

       

Narrow Push-Up

 

X

     

Pigeon

 

X

     

Plank Position

X

       

Plank to Hip Drop

     

X

 

Plank With Hip Drive

     

X

 

Plank With Leg Lift

   

X

   

Puppy Pose

     

X

 

Reclining Adductor Stretch

     

X

 

Reclining Abductor Stretch

 

X

     

Reclining Butterfly

 

X

     

Reclining Figure-4

     

X

 

Reclining Hamstring Stretch

 

X

     

Reclining Knee-Hug Stretch

     

X

 

Reclining Single-Leg Hug Stretch

     

X

 

Reclining Twist

     

X

 

Resting Pose

 

X

     

Reverse Table

   

X

   

Reverse Warrior

 

X

     

Revolving Chair

 

X

     

Revolving Low Lunge

 

X

     

Seated Butterfly

 

X

     

Seated Cow Face Pose

 

X

     

Seated Forward Bend

 

X

     

Seated Position

     

X

 

Seated Side Bend

       

X

Seated Twist

     

X

 

Shoulder Bridge Position

     

X

 

Shoulder Bridge in External Rotation

       

X

Shoulder Bridge With Leg Lift

   

X

   

Side Balance

   

X

   

Side Bend

   

X

   

Side Leg Circle

   

X

   

Side Leg Lift

   

X

   

Side Plank

     

X

 

Side Twist

   

X

   

Side-Lying Position

     

X

 

Single-Leg Balance

   

X

   

Single-Leg Squat

     

X

 

Single-Leg Stretch

   

X

   

Spinal Rotation With Thread the Needle

X

       

Squat

     

X

 

Squat With Heel Raise

       

X

Standing Forward Bend

X

       

Supported Back Extension

     

X

 

Swimmer

   

X

   

Tabletop

     

X

 

Thread the Needle

     

X

 

Tree Pose

 

X

     

Two-Point Tabletop

   

X

   

Upward-Facing Dog

 

X

     

V-Sit

     

X

 

Warrior 1

 

X

     

Warrior 2

 

X

     

Warrior 3

 

X

     

Wide-Legged Forward Bend

       

X

Wide Push-Up

     

X