Fusion Workouts

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.

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