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Fusion Workouts PDF

Fusion Workouts PDF

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    Ebook

    Combine fitness, Pilates, yoga, and barre, and what do you get? An incredible workout that will engage you, challenge you, and change the way you exercise.

    Welcome to Fusion Workouts: Fitness, Yoga, Pilates, and Barre, the program shaped around your preferences, needs, and goals. You’ll discover an approach combining four disciplines that will help you gain strength, muscle definition, flexibility, balance, and overall mind–body health. Fusion Workouts guides you through a five-step system accounting for your fitness level, goals, time available, activity preferences, and more. Then select from 15 ready-to-follow workouts, or mix it up and create your own.

    You’ll find more than 100 exercises and poses along with easy-to-follow guidelines for sequencing them for maximum efficiency, effectiveness, and enjoyment. More Pilates and yoga with less barre? Less yoga and more fitness? No problem. This is your workout!

    Table of Contents

    Part I Foundation of Fusion Workouts

    Chapter 1 What Are Fusion Workouts?

    Benefits of Fusion Workouts

    Principles of Fusion Workouts

    Fusion Five-Step System

    Chapter 2 Getting Started

    Understanding Core Conditioning

    Preparing for Your Fusion Workout

    Gathering Equipment

    Practicing Safely

    Chapter 3 Mindfulness and Intention

    Connecting Thought With Positive Action

    Employing Mindful Practices

    Setting An Intention

    Part II Fusion Exercises

    Chapter 4 Warming Up

    Kneeling

    Planking

    Standing

    Sun Salutation

    Chapter 5 Standing Strength, Balance, and Flexibility Exercises

    Squat

    Lunge

    Single-Leg Balance

    Chapter 6 Floor Strength, Balance, and Flexibility Exercises

    Plank

    Tabletop

    Front-Lying Position

    Tall Seated Position

    Side-Lying Position

    Abdominal Brace Position

    Shoulder Bridge

    Chapter 7 Calming and Restorative Exercises

    Forward Bends

    Twists

    Hip Releases

    Chest Releases

    Side Bends

    Soothing Exercises

    Part III Fusion Workout System

    Chapter 8 Fusion Workouts by Level

    Begin

    Evolve

    Challenge

    Chapter 9 Fusion Workouts by Time

    20 Minutes

    40 Minutes

    60 Minutes

    Chapter 10 Fusion Workouts by Purpose

    Core Conditioning

    Full-Body Conditioning

    Lower-Body Conditioning

    Upper-Body Conditioning

    Restoration and Relaxation

    Chapter 11 Fusion Workouts by Activity

    Athlete

    Barre

    Pilates Core

    Yoga-Pilates Blend

    About the Author

    Helen Vanderburg, BPE, is owner of Heavens Elevated Fitness, Yoga and Spin Studio and the creator and program developer of Fusion Fitness Training. With a career in fitness beginning in 1982 and experience as a group fitness instructor, yoga teacher, Pilates teacher, personal trainer, and educator, she is an innovator in the fitness industry. She has taught and trained instructors on fusion exercise and Fusion Fitness Training since 2000. Vanderburg is a highly respected leader and conference speaker at regional, national, and international events, presenting at more than 20 conferences annually.

    Vanderburg holds a bachelor’s degree in kinesiology physical education and is certified in yoga, Pilates, TRX, ACE group fitness, and several CanFitPro fitness disciplines. She has received numerous industry awards, including the IDEA Instructor of the Year in 2005 and CanFitPro Presenter of the Year in 1996, 2006, 2013, and 2015. She’s also a consultant, education developer, and spokesperson for some of the world’s most influential fitness companies, including Schwinn Cycling, BOSU, and Total Gym. Vanderburg has been a fitness columnist for numerous magazines and newspapers, including Fitness, Self, Chatelaine, Flare, and the Calgary Herald.

    Vanderburg has a lifelong passion for fitness and sport. In 1973 she became Canada’s junior champion in synchronized swimming. At the 1978 World Aquatics Championships in Berlin she won the gold medal in both the solo and duet categories. In 1978 and 1979 she received the Elaine Tanner Trophy and in 1979 she was named Canadian Female Athlete of the Year. Because of the Canadian boycott of the 1980 Summer Olympics in Moscow, she was unable to compete in the first Olympic Games to include synchronized swimming. She was inducted into the Canada Sports Hall of Fame in 1983 and the International Swimming Hall of Fame in 1985.

    Vanderburg lives in Calgary, Alberta.

    Reviews

    “Helen Vanderburg is one of the world’s leading fitness instructors and educators and has turned her lifelong passion for health and fitness into creating a fitness program that works for all ages and fitness levels. Fusion Workouts is simple to follow and highly effective, combining the best of fitness, Pilates, yoga, and barre into dozens of sequences. It’s a must-have for a fun, practical, and easy-to-use workout program.” 

    Jay Blahnik-- Author of Full-Body Flexibility and Fitness Instructor of the Year for IDEA, canfitpro, and FILEX

    “As an international presenter, trainer, and leader in the field of fitness and exercise, Helen Vanderburg has educated and trained thousands of professionals and consumers alike. Her engaging teaching style and genuine passion to help people get fit and healthy make Fusion Workouts a must-read for everyone looking for easy-to-follow workouts.”

    Maureen (Mo) Hagan, BScPT-- Certified Fitness Professional, Vice President of Fitness Innovation for GoodLife Fitness, Education and Events Director for canfitpro