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Fusion Workouts
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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.

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