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

Appendix B. Sample Weekly Fusion Workout Plans

The sample fusion workout plans are suggested weekly workouts that progress over six weeks. The workouts are intentionally performed daily to create an exercise habit and are balanced between harder and easier workout days. Take the first week of each progression to get accustomed to the exercises and workout. On the second week, challenge yourself to improve your technique, mindfulness or to perform more advanced versions of the fusion exercises. Once you complete the full six-week progression, you can circle back to weeks 3 and 4 or move on to the next level.

Beginner

At the beginner level, start each workout with breath awareness and 3D breathing exercises. As well, practice simple mediation two or three times per week during weeks 1 and 2; three or four times per week during weeks 3 and 4; and four or five times per week during weeks 5 and 6. This can be done before or after your workout or at a separate time.

Intermediate

At the intermediate level, start each workout with breath awareness and 3D breathing exercises. Practice simple mediation two or three times per week during weeks 1 and 2; three or four times per week during weeks 3 and 4; and four or five times per week during weeks 5 and 6.

Advanced

At the advanced level, start each workout with breath awareness and 3D breathing exercises. Practice simple mediation two or three times per week during weeks 1 and 2; three or four times per week during weeks 3 and 4; and four or five times per week during weeks 5 and 6.