Barlates: Fusion Flow/Easy Cardio

My doctor finally gave me clearance to exercise again–though I have restrictions. No impact, I cannot lift dumbbells heavier than 2-3 pound dumbbells, no planks or push ups. Though that limits things, there are still quite a few workouts I can do–including some of Linda’s new Barlates workouts. Yesterday I did one of Jessica Smith‘s fusion workouts using 2 pound dumbbells. This morning I decided to do a workout in Linda’s new Fusion Flow series. Easy Cardio was easy (as in, no complicated choreography) but it still had a nice intensity. I never went into my peak heart rate zone (according to my FitBit), but it did get my heart rate elevated nicely. I enjoyed it. Linda did do some low hopping in a few of the moves (nothing high impact) but I left the impact out of those moves. Linda is doing the workout barefoot. If you want to make the workout more intense, she suggests holding light dumbbells.

Linda has added some interesting decorations to her studio–a bookcase with some cacti, knickknacks and other plants, a tree and a parrot picture. You can do this workout for free on YouTube, purchase the whole Fusion Flow Collection (4 workouts) on DVD, or order it via download from Linda’s website.

Easy Cardio is 24 minutes; 2:30 minute warm up and 1:30 stretch. There are wide arm movements with every move, even if I do not mention it in the breakdown.

  1. Wide plie squat and when you raise up, lift one leg out to side, alternate legs
  2. Alternating knee raises to the front; changes to crossing knees across body when raising knee while doing figure 8 arms
  3. Side lunges to one side with a knee lift at top and figure 8 arms
  4. Alternating insole taps (tap insole w/ opposite hand in front of you)
  5. Alternating heel taps behind you (tap heel with same side hand behind you)
  6. Combine 4 & 5 doing 4 reps of each
  7. Alternating side leg raises
  8. Curtsy step behind you into a side leg raise
  9. Stationary side to side lunges; changes to lunging side to side but this time you are stepping out into the lunge; add holding the lunge to each side while swinging arms and upper body up and down 3x
  10. Alternating crescent knees; changes to alternating crescent legs w/ a wide squat between each crescent leg
  11. Wide plie squat into a single straight leg lift, sweeping leg across opposite leg (when Linda repeats this on the other leg the plie squat turns into a side lunge about halfway through–I continued with the plie squat)
  12. Stationary alternating side to side lunges touching the floor near foot with opposite hand each time you lunge and reaching other hand overhead
  13. Stationary side lunges on one leg, alternate touching opposite hand to floor near foot and reaching both arms out straight while lunging
  14. Hold at bottom of wide plie squat and alternate pushing arms across body; add raising leg out to side when pushing arm across body (alternate legs)
  15. With feet a little wider than hip width apart, alternate tapping toes out to side quickly, while still pushing arms across body (fast low impact jack legs–Linda adds a little impact to this, I didn’t)
  16. Combine 14 & 15, doing 4 reps of each
  17. March in place w/ arm circles; changed to heel digs with arm circles; continue heel digs but now arms swing side to side; changes to 4 low front kicks alternated with 4 heel digs
  18. Wide plie pulse squats
  19. Stationary alternating side lunges w/ various arm movements

For more info on Barlates and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

11 thoughts on “Barlates: Fusion Flow/Easy Cardio

  1. Glad you are back and doing well. Your blog has always been a wonderful source of inspiration. This year I was diagnosed stage 1A breast cancer. I pray you have a successful recovery.

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    1. Wow–thank you so much for your well wishes. I am currently cancer free. I hope you can soon say the same. How will your cancer be treated? It is a long hard road but taking care of yourself before and during helps you recover so much faster.

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      1. That is awesome that you are cancer free. I can’t wait to say that myself. My cancer is all hormone driven. I had a lumpectomy after Easter, which I am currently recovering from. Next week starting 20 rounds of radiation followed by Tamoxifen.

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      2. Mine was/is hormone driven too. I had a mastectomy followed by chemo then 35 rounds of radiation. I am 48 years old and the chemo forced me into early menopause. I am leery of tamoxifen but post-menopause women take AIs rather than tamoxifen. My oncologist was pretty certain that, at my age, my menstrual cycle was over forever, so he let me take anastrozole rather than tamoxifen. I’ll be on that for the next 10 years. I just had breast reconstruction 5 weeks ago today (DEIP flap surgery). I am still recovering from that. My journey is nearly over–for good I hope! I will have to have one more surgery on one of my breasts, but my surgeon said it would be minor in comparison to the surgery I just had. I just want it over with! It has been a long 16 months.

        Breast cancer treatment is a long journey! Take care of yourself! You are in my prayers!

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