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

Part III. Fusion Workout System

Chapter 11. Fusion Workouts by Activity

The workouts and exercises in this chapter are based on the activity and the style of workout you want to experience. Practice a workout based on the Pilates and fitness exercises in the library to give you a strong core workout, or perform the exercises in the barre category to challenge balance, flexibility, and grace. By varying the number of repetitions or the duration of the exercises, you can easily increase or decrease your workout intensity. 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.

Athlete Workout

Whether you are a fitness enthusiast or a recreational or competitive athlete, training can cause tension and create muscle imbalances. The most common result of fitness activities is a tightening of the hips, low back, front of the shoulders, and chest. The exercises in this workout aim to release tension and increase mobility in these trouble areas and at the same time build strength. The athlete workout is physical and challenging. You can do this workout three times per week and should supplement it with easier workouts such as the 20-minute workout and the restoration and relaxation workout. Vary the number of repetitions and length of the holds to increase or decrease the intensity of this workout.

Intention: It is time to let go of competitiveness with yourself or others. Be aware of pushing too hard. Become aware of what you feel, and respect your limitations.

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

Barre Workout

This workout is for the dancer in you. The fusion barre workout brings in elements of dance, yoga, and Pilates conditioning. The workout develops endurance, flexibility, balance, and muscle tone. The essence of this workout is to bring grace and fluidity of movement to your workout. Practice the moves with a focus on creating length and extending the limbs as a dancer. You can do the fusion barre workout three or four times per week. Complement this workout with one that is less intense, such as the fusion restoration and relaxation workout. As you develop fitness and skill, increase the tempo of the exercises and choose more challenging variations from the fusion exercises in chapters 4 through 7.

Intention: Even though this workout is challenging, strive for completing the exercises with ease and grace. See yourself as a dancer.

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

Pilates Core Workout

The Pilates core workout will strengthen and define the core and improve alignment. This unique blend of contemporary conditioning, yoga, and Pilates exercises will challenge the core and improve its ability to control movement and generate power. The Pilates core workout is challenging. Give yourself time to progress and take breaks throughout the workout as needed. Do this workout two to four times per week. To make progress in this workout, add more challenging variations from the fusion exercises in chapters 4 through 7.

Intention: Focus on the layers of your core, from the deepest core muscles to the strong outermost muscles. Use the 3D breathing technique to activate the core muscles throughout this workout.

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

Yoga–Pilates Blend Workout

This workout uses a perfect blend of yoga and Pilates to build strength, balance, stability, and flexibility. The standing exercises from yoga build strength and stamina, while the Pilates exercises focus on the core. This workout gives you the benefits of both yoga and Pilates in an efficient workout. You can do the fusion yoga–Pilates blend workout three or four times a week and should complement it with the fusion restoration and relaxation workout in chapter 10. To increase the intensity of this workout, add more repetitions of the exercises and hold the static exercises longer. Listen to your body and take breaks when you need to rest.

Intention: Ideally, mobility and stability are perfectly balanced. The exercises in this workout help you find this balance. Observe where you hold tension and lack mobility and assess how this affects your stability. Often when you hold tension or lack mobility, your ability to stabilize is affected. Everyone has body imbalances—take time to notice yours.

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