Feel Good Fusion

Feel Good Fusion is one of Jessica Smith‘s newest workout DVDs. This DVD contains two workouts, a strength and stamina workout and a cardio workout that were meant to be done barefoot. I did not do them barefoot because I have bad feet (screws and plates in my heels). These workouts are both done by Jessica only and set on a deck with the ocean in the background.

I am actually very grateful for these workouts. They came out at a time when they are exactly what I need. Due to cancer treatment my fitness level has fallen so far. I’ve done chemo and am now in the middle of radiation and the combination of the two have taken their toll on me. My immune system is compromised so I am struggling to fight the flu plus I have pericarditis which my body is also struggling to fight. So I need workouts like these that help me move my body but don’t run me into the ground. These workouts are great for beginners and even for more advanced exercisers who need recovery day workouts. I will be using both of these workouts frequently in the next few months.

Fusion Strength is 47:30 minutes; 7 minute warm up and 5 minute stretch. This is a high rep light weight workout. I used 3 pound dumbbells. I actually did Flow Cardio (below) before I did this workout (not in the same day/workout session). I am still doing poorly health-wise and have actually had to skip working out a few days the past week <sad face>. But this morning I was feeling better so I decided to give this one a try. Just like Flow Cardio (below), this was perfect for my current state of health. I got a good workout, but it did not raise my heart rate so much I was breathing hard. Even using 3 pound dumbbells I felt my muscles being worked, but that could be due more to the fact my strength has fallen so far. I did feel on at least half of the exercises I could have used 4 pound dumbbells so I will try those when I am stronger. But anyway, this was a great workout. This is a great way to work all the muscles in your body and get some light cardio. This would not count as a true strength workout so you could do it the day before or after a true strength workout (one that uses heavy dumbbells). I really enjoyed this workout.

  1. Wide plie squats w/ a straight arm cross chop (bring arm overhead and down to opposite knee)
  2. In wide split stance, lunge forward and back (only front knee bends and straightens, back leg stays straight) while bringing DBs in front of knee when lunging and pushing DBs back behind you when straightening (arms stay straight throughout); arm movement changes to reaching arms overhead when lunging then pressing them back behind you
  3. Still in split stance, do a wide back row while raising and lowering back leg, bending other knee when raising leg
  4. Repeat 1-3 on other side of body
  5. Knee raise + tap back while scooping arms/DBs forward and pulling back
  6. Start in narrow squat while holding DBs together outside of one knee, step out and stand while raising one arm/DB overhead to side
  7. Repeat 5 & 6 on other side of body
  8. In split stance again, bend front knee into lunge then straighten (back leg stays straight the entire time) while doing a single arm overhead press
  9. Still in split stance, put all your weight on front leg, extend one arm straight overhead and other arm reaching to ground, raise and lower straight back leg w/ foot flexed (she calls it half moon leg lift)
  10. Repeat 8 & 9 on other side of body
  11. Step side to side with cross over tap, arms start at side, DBs at hips w/ palms facing up, push arms straight in front of you, rotating wrists so palms are facing down
  12. Put all weight on one leg with other leg behind you, (straight) toe on ground, do a one leg squat while rowing
  13. Repeat 11 & 12 on other side of body
  14. Plie pulse w/ heels together, hinge forward and do tricep kickbacks w/ palms facing ceiling
  15. Heels still together, toes turned out, raise and lower heels while doing bicep curls
  16. Plie pulse w/ heels together; step out into wide plie and continue pulsing; bring heels together again and pulse; step out into wide plie (other leg) and continue pulsing; continue repeating this sequence, pulsing less reps each time until you are stepping out wide then back in (no pulse but lowering into plie squat w/ each step)
  17. Repeat 14-16
  18. Stand on one leg and raise and lower other leg to the side and slightly behind you (leg is straight, toe pointed)
  19. Wide plie squat while pushing arms/DBs overhead in a V at bottom of move and bringing arms down to side so elbows tap hips at top of move (she calls the arm movement W-V)
  20. Repeat 18 on other leg
  21. Repeat #19
  22. Step side to side bringing heel to tap inside of opposite shin; changes to bending knee out to side and tapping toe to inside of opposite knee while doing straight arm press backs, palms facing behind you
  23. Stand on one leg and raise and lower other leg straight behind you while hinging forward slightly and doing wide rows; turn knee out while bending knee so you are now raising in attitude
  24. Repeat 22
  25. Repeat 23 on other leg
  26. Wide pulsing plie squats w/ alternating bicep curls
  27. In split squat w/ back toe on ground behind you, do squats while pressing straight arms/DBs behind you then bringing them together in front of you
  28. Repeat 26
  29. Repeat 27 on other leg
  30. Hold both DBs on one hand, get into a wide lunge (back leg always stays straight) and bend and straighten front leg while doing one arm row
  31. Still holding both DBs in one hand, stand on one leg and punch one arm/DBs in front of you then pull back while tapping toe behind you then to the side
  32. Repeat 30 & 32 on other side of body
  33. Wide plie squats w/ overhead tricep extensions
  34. Windmills
  35. Repeat 33
  36. Repeat 34 on other side of body
  37. Set dumbbells aside
  38. Squats in eagle pose
  39. Stand on one leg, hands behind head, and do a knee lift and lower that draws a sort of circle with calf/foot and when you raise the knee you twist opposite elbow toward knee
  40. Modified and flowing triangle pose
  41. Standing on one leg, clasp hands together and with straight arms, chop hands down to opposite hip while doing knee pull and extending leg out behind you (tapping to to floor) and reaching clasped hands overhead
  42. Repeat 38-41 on other side of body

Flow Cardio is 35 minutes; 7:30 minute warm up and 1 minute stretch. The warm up starts with deep breaths and shoulder rolls while Jessica talks about the purpose of the workout–not intensity, but steady state cardio. Even if it is not mentioned in the breakdown, there are large arm movements with every lower body move that increases the intensity. Unfortunately I had to shift my workout schedule around a lot this week due to cancer treatment side effects. But it brought me to this workout sooner than planned. I am in a bad place right now, physically, but I need to do something–not just sit around doing nothing–so having previewed this, I knew it was lower intensity cardio. So I gave it a shot this morning. It worked very well for my current needs. Radiation has caused the sack around my heart to swell so I am short of breath and my chest and upper back hurt when I take deep breathes–therefore, I need exercise that will not make me breath hard. This fit the bill perfectly. I got lots of large functional movements, broke a sweat, but my heart was never racing. It did fatigue me more than it would someone in good health, but for my purposes it was perfect. It is a great recovery day workout, a nice workout to do before doing some yoga or one of Jessica’s deep stretches. In fact, that is exactly what I did. I followed it up with Deep Stretch from her new Total Stretch DVD. The two together worked me gently but nicely. Just what I need at a time like this.

  1. Step side to side; changes to side step back (tapping toe behind other foot); tap back changes to curtsy lunge
  2. Wide plie squat pulse
  3. Repeat #1 & 2
  4. Low impact lateral skaters
  5. With weight on one foot, tap other foot to the side then behind you
  6. Repeat #4
  7. Repeat #5 on other leg
  8. V steps
  9. Alternating toe taps behind you; changes to alternating rear leg lifts
  10. Wide plie squats then step feet together to side and do narrow pulsing squat, return to wide plie squat pulses then repeat narrow squat on other side; while in narrow squat, add alternating stepping legs back while raising arms overhead
  11. Hamstring curls
  12. Wide squat pulses w/ windmill arms; changes to squats w/ wide arm rows at top of move
  13. Lunge  w/ rear leg lift at top of lunge
  14. Repeat #12
  15. Repeat #13 on other leg
  16. With weight on one leg, bend other leg w/ knee turned out, bringing toe in to inside of other leg
  17. Stationary lunges
  18. Repeat #16
  19. Repeat #17 on other leg
  20. Step forward and back
  21. Fast front knee pulls
  22. Repeat 20 & 21 on other side of body
  23. Step wide then narrow (step out and in)
  24. Alternate lifting straight legs out to side
  25. Repeat 23 & 24
  26. Giant arm circles (one arm) while doing mini squats; changes to alternating giant arm circles
  27. Squat pulses w/ breathe stroke arm movement
  28. Repeat 26 & 27
  29. Forward fold
  30. Tree pose
  31. Warrior 2
  32. Side angle pose
  33. Reverse warrior
  34. Crescent pose
  35. Repeat 31-34 on other side of body
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19 responses to “Feel Good Fusion

  1. Hang in there Jen. We are all pulling for you. I cannot believe your level of dedication to exercise–you are truly amazing. I wish you the best.

    • Thanks Loretta! I’m just trying to do something to keep my body moving though lately it feels like my fitness level has fallen so far. But something is better than nothing, right?

  2. Thank you for your review, I liked Feel Good Fusion too!
    I would recommend Ellen Barrett’s workouts if you find solace in this type of fusion. Light weights, many reps, dancy feel, gracious movement, mind-body connection. I strongly recommend Ellen workouts except for the 7 Day Set.They made me go on for one year when I didn’t feel like working out at all.

    • Thanks for the recommendations. Right now I am doing Jessica’s Walk Strong 1 workouts mixed with her two new DVDs (this one and the stretch one). They are working for now. If I need something else I’ll check out Ellen.

      I still feel like working out, it’s just not the same anymore. I’m not the same anymore. I hope one day the old Jen will be back. I miss her.

      • You are stronger than you think you are, J.!
        You are true inspiration to so many. Just check the Videofitness forum.

        I love Jessica’s WS1 set. And I love when she says that the best exercise is the one that works for You.

        Hugs and love ❤️

  3. I just want to send healing thoughts your way, Jen. I’ve been following your reviews for years and I know that you’re a strong woman. You can fight this and you will win.

  4. Pingback: Total Stretch | 2 Lazy 4 the Gym·

  5. Jen, thanks for another great review. I like Jessica’s workouts, and I like having a variety of levels of workouts for days when I’m not feeling quite as strong, or post-illness.

    Sending you lots of healing vibes and positive wishes. You and your recovery are in my thoughts, and wishing you all the best in your treatment.

    • Thank you! And I am so grateful for Jessica’s workouts! They have been a staple of my rotations during treatment. I love how she makes them assessable to everyone, regardless of their fitness level.

  6. I wish you the very best. You are an inspiration!! If it wasn’t for you I wouldn’t have known much less own many of my workouts. You will beat this!! 😊

  7. Also I wanted to mention I would have never discovered Jessica Smith if it hadn’t been for your blog, and she has quickly become one of my favorites. I just got walk strong 1 on eBay for $15 (a complete steal lol!) and of course read your reviews first. I agree that her strength work/ metabolic strength work is really great (and would not have been looking for that with a title like “walk strong.”) So thank you for adding Jessica Smith to my line up!

    • You are welcome! I love Jessica, too. I was doing her workouts pre-cancer, so she is for everyone. I am actually returning to Walk Strong 1 for the next few weeks. Along with her new workouts and some of her walking workouts.

  8. Thanks for the review Jen, I just got this workout in the mail yesterday and now I am really looking forward to trying it. I’m so sorry to hear about your side effects from radiation… hopefully you don’t have to go through this much longer? Wishing you all the best.

    • Thanks Marissa! I am so glad I got this DVD is exactly what I need right now. And I am close to being done. I have 11 more radiation treatments then I finally get a break for several months before reconstuction.

  9. Jen, I’m so sorry to hear you are not doing so well, but you are such a trooper for still getting in some exercise when you can. I hope there is an end in sight for all of your treatment.

    • Thanks, Jodi. There is, it just seems like it is taking so long to get there! I have 11 more radiation treatments then I finally get a break for several months until reconstruction.

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