powered by centersite dot net
Wellness and Personal Development
Resources
Basic InformationLatest NewsVideosLinksBook Reviews
10 Minute Solution: Butt Lift10 Minute Solution: High Intensity Interval Training101 Ways to Meditate29 Gifts3-In-1 Total Body Fitness with Desi Bartlett30 Minute Ab & Butt Blaster5 Day Fit Yoga5 Mega Miles with Toning Band7 Weeks to 100 Push-Ups8 Keys to Body Brain Balance8 Keys to Practicing MindfulnessA.M. EnergyAccessible Yoga for Every Body DVDAfter the Ecstasy, the LaundryAge-Proof Your MindAgeless Mobility: Pain-Free Wellness For LongevityAlmost MeatlessAM/PM YogaAnswers for AristotleAnywhere, Anytime, Any Body YogaAthlete's Guide to YogaAuthentic HappinessAwakening Self-EsteemBack in Action: Yoga for a Healthy BackBalanced AssetsBedroom Body: Booty Burner, Core & Pelvic Floor WorkoutBeginners Meditation & Mindful StretchingBeginners Yoga DVDBeginning YogaBellyFit ElementsBetter Sex Through YogaBody By BethennyBorn to Balance - Balance BasicsBreath-Centered YogaBreathingBrightening Our Inner SkiesBuddhist Boot CampCalm Body Clear MindCalm EnergyCalm Focus JoyChakra MeditationsChoosing CivilityClassical Pilates Technique DVDComplementary and Alternative Therapies ResearchCore Fusion - Pilates PlusCore Fusion - Pure Abs & ArmsCore Fusion - Thighs & GlutesCore Fusion Body SculptCore Fusion Lean & TonedCore Fusion Power SculptCore Strength PilatesCore Strength Vinyasa Yoga Power Hour with Sadie NardiniCore YogaCreative Core AbsCreative Writing In Health And Social CareDance Off the Inches: Cardio Hip Hop PartyDance the Chakras Yoga WorkoutDeep Stretch / Yin YogaDetox YogaDr. Andrew Weil's Guide to Eating WellDr. Andrew Weil's Guide to Optimum HealthDr. Andrew Weil's Mindbody ToolkitEastern Body, Western MindEasy YogaElement: Barre ConditioningElement: Targeted Toning Pilates for BeginnersElement: Yoga for Stress Relief & FlexibilityElements of Yoga, Earth FoundationsElements of Yoga, Fire DynamicElements of Yoga: Air & WaterEmotional Chaos to ClarityEmotions, Stress, and HealthEvamarie Pilipuf's Yoga Express DVDEvery Day Yoga for Every Body DVDEveryday GreensEveryday Workout for the Everyday WomanEveryday Yoga for Stress Release Everything VeganExhale Core Fusion 30 Day SculptFamily YogaFast Food for the SoulFat and FuriousFear and Other Uninvited GuestsFit Family Fun CircuitFit in 5 DVDFlat Abs PilatesFlow and YinFlow YogaFluid Power Vinyasa Flow YogaFully PresentGaiam Pilates Slide and Sculpt Kit with DVDGaiam Pilates Total Toning KitGaiam Yoga For Weight Loss KitGet Ripped & ChiseledGood MedicineGoodbye, ThingsHandbook of MindfulnessHealing the Heart and Mind with MindfulnessHealing Through Movement: Pilates Head to ToeHealthy AgingHealthy Sexy Beautiful Kundalini YogaHemalayaa's Yoga for Young Bodies DVDHemalayaa: Bollywood BootyHot Body Cool Mind - Level 1Hot Body Cool Mind: Waking Energy How to Cook Everything VegetarianHow Would Buddha Act?I Contain MultitudesI'd Rather LaughIn Defense of FoodInsight Yoga Earth: Balancing Yin EnergyInsight Yoga Heaven: Balancing YangInsight Yoga with Sarah PowersIntegrated YogaIntegrative MedicineIntroduction to Ashtanga Yoga DVDIntroduction to Qi YogaIntroduction to Yoga DVDIt's Up to YouJanis Saffell Beverly Hills YogaKids Teach Yoga - Flying EagleKidYogi - Yoga for ChildrenKnowing the Nature of FearKripalu YogaKripalu Yoga Dynamic DVDKripalu Yoga Gentle DVDKundalini Yoga : DVDKundalini Yoga for Beginners & BeyondKUNDALINI YOGA for Your Week - MONDAYKUNDALINI YOGA for Your Week - TUESDAY - CoreKundalini Yoga Meditation for Beginners & BeyondKundalini Yoga Meditation for Complex Psychiatric DisordersKundalini Yoga on the BallKundalini Yoga Solar Power All-In-One WorkoutKundalini Yoga to Detox and Destress DVDKundalini Yoga Transformer All-In-One WorkoutKundalini Yoga: Green Energy of the HeartLife MakeoversLifeForce Yoga to Beat the Blues--Level 1LifeForce Yoga to Beat the Blues: Level 2Living BeautifullyLiving Room Yoga DVDLiving Room Yoga: Twist and BendLiving Your Best LifeLiving Your DreamLunar Flow YogaMadhur Jaffrey's World VegetarianMake It Fast, Cook It SlowManage Your Depression Through ExerciseMaui PilatesMayo Clinic Wellness Solutions for Back PainMayo Clinic Wellness Solutions for IBSMayo Clinic Wellness Solutions for InsomniaMean GenesMeditation in a New York MinuteMeditations for BeginnersMindful AmericaMindful AngerMindfulnessMindfulness for BeginnersMindfulness-Based Treatment Approaches: Clinician's Guide to Evidence Base and ApplicationsMisadventures of a Garden State YogiMozart's Brain and the Fighter PilotNamaste Yoga: Season 3 Part 1NeuroLogicNew York PilatesNext-Level PilatesNutrition Essentials for Mental HealthPassionate VegetarianPerfect in Ten AbsPerfect in Ten: PilatesPerfect in Ten: StretchPerfect in Ten: YogaPilates AnatomyPilates for BeginnersPilates for MenPositivityPower to the Peaceful YogaPower YogaPower YogaPower Yoga for HappinessPower Yoga: Core PowerPower Yoga: Fat BurnerPrenatal FlowPrescriptive StretchingPresence Through Movement: Yin YogaPsychology Moment by MomentPure and Simple YogaPure SculptPure Yoga Pilates with Kerry BestwickQi Gong Fire & Water With Matthew CohenQi Gong Flow for BeginnersQi Gong for Low Back PainQi Gong for Upper Back and Neck PainQi Gong for Weight LossQi Workout AM/PMQiGong for Healthy Joints & BonesQiGong IllustratedQuick Blast MethodReach - Upbeat Toning & Flexibility for a Dancer's BodyRed Lotus YogaResistance Stretching With Dara TorresRestorative Yoga PracticeSara Ivanhoe's Taste DVDSaving NormalSelf-CompassionSeven Challenges To Change Your Life DVDSleep BetterSolar Flow Yoga DVDSoupsSparkSpontaneous HappinessSports Hypnosis in PracticeStep By Step Strength TrainingStep by Step Tai ChiStrength & SpiritStrength, Grace, HealingStress ReliefStrong & SculptedStrong Body, Ageless BodySun SalutationsSuper Natural CookingSuper Seniors: Box, Balance, & Lift SupersurvivorsSurf Yoga SoulSybel's Yoga For Sports & FitnessSybel's Yoga For Sports & Fitness Vol 2Tai Chi for Beginners with Grandmaster William C. C. ChenTaming Your Inner BratTeach Yourself MeditationTeen YogaTeenYogi DVDTen Minutes to RelaxThe Accidental VeganThe Angelica Home KitchenThe Art and Science of MindfulnessThe Athlete's Guide to YogaThe Beginner's Guide to Healthy EatingThe Best Things You Can EatThe Booty Barre -Total New BodyThe Breathing FieldThe Cafe Brenda CookbookThe Complete Book of Raw FoodThe Complete Vegetarian HandbookThe Easy Yoga WorkbookThe Feeling Good HandbookThe Five Things We Cannot Change ...The Good LifeThe Happiness of PursuitThe Harvard Medical School Guide to YogaThe Healing Remedies SourcebookThe Healing Remedies SourcebookThe Health Psychology HandbookThe Healthy KitchenThe Heart of YogaThe Indian VegetarianThe Jewel Tree of TibetThe Joy of MeditatingThe Kettlebell BoomerThe Little Book of Healthy TeasThe Little Soy BookThe Little Yoga BookThe Mood CureThe Mozart EffectThe Myth of Freedom and the Way of MeditationThe Perfect ExerciseThe Pilates Workout JournalThe Playful BrainThe Quest for Peace, Love, and a 24'' WaistThe Road to Calm WorkbookThe Self-Compassion Skills WorkbookThe Spa DeckThe Spirit of Buddhist MeditationThe Stoic Art of LivingThe Ultimate BALLET YOGAThe Ultra MindsetThe Way of StretchingThe Weight of the NationThe Well-Tuned BrainThe Will to Live and Other MysteriesThe Yin Yoga KitThink SmartTotal AstangaTotal Health the Chinese WayTotal PilatesTotal-Body ToningTransform Yourself with Jivamukti YogaTransformative YogaTrudie Styler's Warrior YogaV-Core WorkoutVegan ExpressVegan for LifeVegetarian Turkish CookingViva Vegan!Walk It Off in 30 DaysWalk to the HITS Radio RemixesWalkingWalking a Literary LabyrinthWatch Me Do YogaWeight Loss Cardio KickWellbeingWhat We Say MattersWhen Things Fall ApartWriting in FlowYin and Yang YogaYin Yoga DVDYogaYogaYogaYoga & Pilates Workouts for DummiesYoga 4 TeensYoga : Beginners Flow for EveryoneYoga AnatomyYoga and PsychologyYoga as MedicineYoga Beauty BodyYoga Bliss HipsYoga Body : Lean & Defined Total Body WorkoutYoga By Teens DVDYoga Emergency DVD: Arms & ShouldersYoga Emergency DVD: BackYoga Emergency DVD: Full Leg StretchYoga Emergency DVD: HipsYoga Flow DVDYoga for AnxietyYoga for Back CareYoga for BeginnersYoga for Energy & Stress ReliefYoga for EveryoneYoga for MeditatorsYoga for OsteoporosisYoga for Pain ReliefYoga for Regular GuysYoga for Strength & EnergyYoga for Strength & FlexibilityYoga for the Young at HeartYoga for Your WeekYoga In BedYoga in BedYoga Inside Out: Go DeeperYoga Inside Out: The Healing WayYoga Journal's Yoga for StressYoga Journal: Yoga for Strength and Toning DVDYoga Link: Core IntegrationYoga Link: Hip HelpersYoga Link: Shoulder Shape-UpYoga Nidra for Complete Relaxation and Stress ReliefYoga on DemandYoga Quick FixesYoga SanctuaryYoga SculptYoga ShaktiYoga TherapyYoga Therapy for Back PainYoga Therapy Prescriptions - 60 Health Restorative SequencesYoga To Go's Yoga Quick Fixes DVDYoga to the Rescue - Feel Good from Head to ToeYoga to the Rescue for Back PainYoga to the Rescue for Neck & ShouldersYoga to the Rescue for Pain-Free Back, Neck & ShouldersYoga Weight Loss for DummiesYoga: Freedom from Back PainYoga: Relief from Neck and Shoulder PainYoga: Spirit of Vinyasa FlowYogabodyYogawomanYou Can Think Yourself ThinYou'll See It When You Believe ItYour Body Breakthru - Your Best Body Circuit DVDYour Brain on FoodYour Brain on Food: How Chemicals Control Your Thoughts and Feelings,Your Miracle BrainZen Encounters with Loneliness
Related Topics

Anger Management
Stress Reduction and Management
Emotional Resilience

by Elisabeth Halfpapp and Fred DeVito
Acacia, 2011
Review by Pratima Sampat-Mar on May 15th 2012

Core Fusion Power Sculpt

Exhale Core Fusion Power Sculpt is a 55-minute yoga and sculpting workout. Light hand weights are used to work the upper body, and the yoga poses help work the core and lower body.

The main menu options are Intro, Workout Options, Bonus Features, Also From Acacia, and Credits. The Workout Options menu consists of:

Play All

Play All Without Introductions

Pick a Segment:

Power Fusion

Strength Flow

Power Flow

Strength and Balance

Abs and Glutes

Bonus: Stretch With Weights

Main Menu

Each segment is 10 minutes long, with the exception of the stretch, which is 5 minutes. The first time through the DVD, I could not discern any sort of pattern or sequence to the segments. The second time through, it was fairly obvious that there was a clear buildup in intensity from one segment to the next, and that most of the segments consist of a series of poses repeated several times.

The workout is set in a room with hardwood floors, light-colored side walls, and a brick back wall. Each participant has a set of light weights (look like about 2 lbs each) and a yoga mat. Elisabeth and Fred are at the front of the room, and three other exercisers are behind them. One exerciser does modified versions of the moves throughout the entire DVD. Upbeat but unobtrusive instrumental music plays throughout and Elisabeth and Fred take turns leading each segment.

Power Fusion: This segment moves relatively slowly and is meant as a warm-up. The poses consist mostly of standing forward bend, cat-cow, hip stretches, and a few down dogs. The only weight work is done towards the end, and consists of side plank push-ups, where you hold the weight on your side and lower and raise your body.

Strength Flow: I used a 5 lb weight for this segment. The main sequence in this begins with one weight held horizontally in front of you, hands on the ends. Cycle the weight away from you and up, then come back down and towards you. Put the weight down, go into plank (pushup position), do tricep pushups, up dog, downward dog. Standing up, go into warrior 1. Pick up the weight and do a tricep French press. Set the weight down, go into plank, up dog, down dog. Eventually, you add in twists done while standing and then squatting slightly while holding the weight horizontally in front of you. This segment works the triceps quite a bit.

Power Flow: Holding a dumbbell in each hand, circle your arms out in a v-position, up, together, then down. Put weights down, go into plank, do tricep pushups, up dog, downward dog. Stand and pick up the weights. Go into warrior 1, put your arms straight out in front of you, then bend them so your upper arms remain parallel with the floor, hands directly above your elbows. Lift the hands up to work shoulders. After several reps, hold the weights at your heart with your elbows up and out at your sides. Move the weights out to your sides and back in, keeping elbows up. Go into reverse warrior, leaning back and putting your back arm straight down, parallel with your back leg. This segment really works your shoulders. I used 3 lb dumbbells throughout.

Strength and Balance: This segment has a series of moves done all the way through with less repetition than the previous segments. Begin in plié position, do standing plies while working your shoulders. Staying in plié position, lunge to the side, flexing and raising your straight leg while lowering the dumbbells, then lunge to the other side while raising the weights in front of you. This mostly works your shoulders, and slightly works inner thighs. Do tree pose twice on each side with bicep curls. Balance on one leg, bend over at waist so upper body is parallel with floor, and hold both weights in one hand to do rows to work the upper back. Go to the floor for a few hip stretches, all done in half lotus position, with legs crossed, one parallel over the top of the other.

Abs and Glutes: Sit on the floor with knees bent up. Lean back, engaging abs. Twist side-to-side to work obliques. Extend one leg, lift and raise while leaning back to work lower abs. Move to all fours (hands and knees) and put a weight behind one knee with leg bent to hold it. Do bent leg raises, then remove weight and do variations of straight leg raises to work the glutes and outer thigh. I felt my outer thigh at the end of this segment.

Stretch: Weights are used for some parts of the stretch but I didn't feel they added much. This segment is just Elisabeth and Fred on the floor. Lie on your back, lift hips up and down a few times (bridge pose). Bring legs over your head to stretch the back. Drop knees to the side for a twist. The weights are used here on the legs and in the outstretched hand to increase range of motion in the stretch. Child's pose, hold weights in hands, lift and lower arms. Seated side stretch using weights to increase the stretch. Good stretches, but I really felt this DVD worked the arms more than the lower body, and the stretch segment doesn't include any upper body stretches.

If done all together in order, the segments on this DVD provide an energizing workout that can help with balance and upper body strength. The mix and match options allow for shorter workouts, and you could do the first segment and the abs and glutes segment for a lighter, more relaxing workout.

This is not an intense workout, despite the picture of a toned, sweaty female body on the cover. The poses are not held long enough and do not require enough strength to really work the lower body. Unlike Core Fusion Body Sculpt, there is no stretch at the end of each segment, and the yoga poses are more for strength and balance than stretch.

Elisabeth and Fred are cheerful and pleasant. Their instruction is calming and inspiring. They do not emphasize breathing or offer many form pointers, so I would recommend this DVD to someone who has experience with yoga. The weights offer a change from many typical yoga workouts, and might appeal to someone who wants more of a workout than a relaxing yoga practice.

 

© 2012 Pratima Sampat-Mar

 

Pratima Sampat-Mar is the Online Education Coordinator for an allied health school in Arizona. She holds an Association Montessori International Primary Diploma, a Bachelor of Arts degree from Oberlin College, and Master of Education degree from Loyola University Maryland.