2
Feb

Fusion Workout: Cardio, Strength and Yoga

Fusion Workout: Cardio, Strength and Yoga

by Linda Freeman-Webster

Group fitness fans love creative total-body workouts, and this class perfectly fits the bill by combining 3-minute intervals of cardio, strength and yoga into one fun, balanced experience. Customize this template to play to your strengths as a teacher and get people moving!

Sweat, Strength & Stretch (S3) Details

Goal/emphasis: total body

Total time: 1 hour

Equipment: yoga mats, one set of “heavy” dumbbells (10–12 pounds) and one set of “light” dumbbells (5–8 pounds) per person, jump ropes (or resistance bands), and a timer or stopwatch for the instructor

Music: Play a midtempo mix (132–135 beats per minute) for the warmup and main class, and then switch to a slower mind-body/mellow mix for the last 10 minutes, which is all yoga-based. If you’re making your own playlist, search for a variety of styles, genres and lengths to potentially avoid needing a timer/stopwatch (sync movements to music).

Warmup (5 minutes)

Perform each of the following for 30 seconds:

alternating knee lifts (pull knee into chest)
alternating hip circles (roll shoulders back)
alternating hamstring curls (gently pull foot closer to glute)
alternating side lunges (reach arm across body)
alternating high front kicks (reach opposite arm toward toe with big arm circle)
alternating reverse lunges (reach arm up to ceiling)
step-out squats right and left (reach arms forward)
sumo squats

Hold last squat and shift side to side for 10–20 seconds. Walk out to plank and do 5–10 pushups (modification: from knees). Walk hands back to feet and roll up through spine.

S3

This class includes these components:

a 5-minute warmup
five 9-minute work segments consisting of 3 minutes of cardio, 3 minutes of strength and 3 minutes of yoga
10 minutes of yoga practice for cooldown and stretch

Segment One (9 minutes)

Cardio

Place jump rope or band in long line on floor.
Do lateral shuffle along length of rope (30 seconds).
Step forward and backward over rope while moving side to side (30 seconds).
Perform small side hops with both feet over rope while moving forward and backward (30 seconds).
Repeat all.

Strength (heavy weights)

Lunge back on R foot and do biceps curl with L arm; return to start and continue, 1 minute.
Switch to other side and repeat, 1 minute.
For last minute, perform bilateral triceps kickbacks from forward-bend position. Switch to lighter weights if needed.

Yoga

Perform 2–3 rounds of sun salutation A, flowing from one posture to the next.
Hold downward-facing dog for 2 breaths.
Keep an even flow. Focus on the breath and do not stop for any significant amount of time.

Segment Two (9 minutes)

Cardio

Do jumping jacks, 30 seconds. Offer low-impact options.
Do high knees or fast marching, 30 seconds.
Lightly leap or step side to side, 30 seconds (over the yoga mat is a fun option).
Repeat all.

Strength (one light weight)

Start in side plank, holding weight in upper hand, arm at side.
Perform lateral raises, bringing arm slightly higher than parallel to floor, 30 seconds.
Transition to pushups, 1 minute.
Do side-plank series on other side, 30 seconds.
For last minute, hold forearm plank or high plank or do more pushups.

Yoga

Flow through sun salutation B, holding final downward-facing dog for 2 breaths.
After 2 cycles, if time permits, do alternating leg lifts from downward-facing dog, opening front hips.

Segment Three (9 minutes)

Cardio

Jump rope for 1 minute.
Perform fast feet for 1 minute, emphasizing athletic-ready position.
Transition to high skipping in place.

Strength (one heavy weight)

Hold dumbbell at chest.
Squat with alternating knee lifts and torso rotation, 1 minute.
Hold weight overhead with both hands and do alternating lateral flexion, 30 seconds.
Repeat all.

Yoga

Move through 2–3 rounds of sun salutation C.
Choose from knee-down hip flexor stretch, crescent lunge, standing lunge twist, etc.
Hold each posture for just 1–2 breaths. Allow participants to feel lengthening in the muscles without becoming too static.

 

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16
Jul

Interesting Research on Health – Things You Probably Never Knew

What is the Relationship Between Weight Loss and Mental Health?

An American firm released a certain report that showed over one billion people across the globe were faced with the dangers of obesity. See more information on this topic by clicking this link. The majority of these people are in their thirties and fifties. The report pointed out the relationship between weight gain and mental disorder that is a result of stress.

The report also pointed out that many people who work out tend to have a great mental health compared to those who don’t. Refer to this site for additional information. It showed that the brain, just like any other part of our body undergoes cell renewal process.

Just how is weight loss important to your mental health?

According to one fitness expert, when someone exercises, toxins are eliminated from their bodies through sweating. Old cells die, and new cells are made. The mental health is mainly achieved through the chemical changes that take place in our blood system.

The body usually reacts to a high blood pressure when exercising. The brain, being the central nervous system is the pilot of these changes. The brain triggers the organs to release certain hormones into our blood. The hormones are the ones that cause our bodies to react in certain ways. That’s why you sweat, feel fatigued and upon cooling down, you feel refreshed. Read this page for a broad discussion on this topic.

The good feeling that you experience after working out is caused by the hormones in your blood. You might experience these effects for a while, but you will cool down. During this period, the brain is very active hence mental health.

Another reason is due to the good feeling that you get once you realize you are losing weight. Visit this website to get more information about weight loss and mental health. Overweight people are prone to negative thoughts The self-loathing that they experience them think only negative things. Our brains are programmed to realize the changes in our bodies. This action will lead to a great feeling knowing that at the end of the journey, they will attain their primary goal, which is to lose weight.

That’s why many fitness experts put strong emphasis on mental preparations before working out. They always encourage their clients to be well prepared, hence the phrase “it is all in your head.”

Weight loss and exercising has a positive effect on your body and mental health as well. Knowing that you are on your journey to gaining your desired shape could allow you to think positive thoughts as opposed to feeling self-pity. Click through to the following web page to read this article about weight loss and mental health.