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

Part III. Fusion Workout System

Chapter 10. Fusion Workouts by Purpose

The fusion workouts in this chapter are based on your purpose for training. The exercises are grouped to produce the best results for the specific focus of your workout. Choose one workout by itself, or mix the workouts in this section to give you a variety of options. For example, do just the core conditioning workout, or do the core conditioning workout followed by upper-body conditioning. You can also do one of the fusion workouts in this section to complement your cardio workout.

Many of the warm-up exercises in chapter 4 and the calming and restorative exercises in chapter 7 can be used for either warming up or calming down. In the workout charts that follow, you will see these exercises used in either step of the workout. Refer to the page numbers for reference. The mindful exercises from chapter 3 appear in the sample workouts.

Core Conditioning Workout

Strengthening the core muscles improves posture, increases performance of any activity, protects the back, and defines the muscles of the core. You can gain the benefits of core training by adding this workout to your regular routine. The core conditioning workout is based on the most current core conditioning methods using a three-dimensional approach to training the core for the best results. Traditional core strengthening exercises, such as an abdominal crunch, are performed in one direction, flexion, and are less effective in training the core. Exercises that take the body through multiple planes of movement and a variety of body positions where the spine flexes, extends, rotates, and bends are far more effective. The core muscles work to move you and stabilize against gravity. By performing exercises where the core has to work to hold a body position against gravity increase your ability to stabilize the spine, hips, and shoulders. The exercises in the fusion core conditioning workout are integrated and will work the core in the way it is meant to be trained: as a mover and a stabilizer.

Start by doing the core workout twice a week and work up to five times per week. Refer to the exercise library in chapters 4 through 7 for exercise modifications and variations.

Intention: Focus on using your 3D breathing technique to activate the deep core muscles throughout this workout.

Click here to go to the exercise finder, which will link you to each exercise.

Full-Body Conditioning Workout

The name of this workout says it all. This is a full-body conditioning workout that targets the upper body, core, and lower body. In this complete workout you can select the easier or more challenging options from the fusion exercises in chapters 4 through 7. This is a great workout when you want to accomplish a lot in one training session. You can do this workout three to five times per week. As you gain strength and skill, add more repetitions or hold the exercises longer.

Intention: Approach this workout with a positive attitude. Focus on your strengths and know you will get stronger with practice.

Click here to go to the exercise finder, which will link you to each exercise.

Upper-Body Conditioning Workout

The use of modern conveniences and technology in everyday life has changed the way we use the upper body. Previous generations worked the upper body during everyday chores. For most people, this is no longer the case, so weakness in the upper body results. Training the upper body is vital for overall fitness, function, and appearance. The fusion upper-body conditioning workout targets all of the major muscle groups of the upper body without using weights or other fitness equipment. The organization of the workout will give you an upper-body challenge that defines the arms, chest, and back while integrating core conditioning. The upper-body conditioning workout is a great supplement to other activities such as walking and running. Depending on your weekly fusion workout program, you could do this workout three times per week. Make adjustments to the exercises in chapters 4 through 7 to make the workout harder or easier and adjust the number of repetitions or exercise variation.

Intention: This is a challenging workout. Give it your best effort and know that in time you will get stronger. Focus on the mantra I am strong.

Click here to go to the exercise finder, which will link you to each exercise.

Lower-Body Conditioning Workout

The lower-body conditioning workout targets the hips, buttocks, and thighs. The exercises in this workout will strengthen and define the lower body, while at the same time increase flexibility and stability to achieve movement that is powerful and graceful. The lower-body workout can be done two to four times per week depending on your total weekly fusion workouts. Increase the workout by adding more repetitions or hold the exercises longer.

Intention: Focus on finding equilibrium in your body. Observe whether one side of the body is stronger, more stable, or more flexible. Spend more time on the weaknesses that you observe.

Click here to go to the exercise finder, which will link you to each exercise.

Restoration and Relaxation Workout

This workout is designed to calm and restore the body. Complete this workout on days when you simply need to relax more than you need to work hard. As you plan your weekly workouts, schedule the restoration and relaxation workout the day after a high-intensity workout to help the body recover. You can also do this workout after another activity as a great way to stretch and relax. You can do the fusion restoration and relaxation workout daily.

Intention: This workout is all about letting go. Surrender yourself to the exercises and stretches in this workout. Observe your breath, and keep it slow and relaxed.

Click here to go to the exercise finder, which will link you to each exercise.