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If you are looking for quiet activities with low intensity for muscle tone, try a program fusion (fusion). It is a safe workouts that combine elements of yoga, Pilates and choreography.
Training programs in fusion style by Leah Disease and Susanna Bowen
Program from the Ruah was developed by Disease and Leah Suzanne Bowen for the improvement of the body without impact heavy load. You’ll burn calories, lengthen muscles, strengthen the muscles and eliminate problem areas. Thanks to the work deep postural muscles you will improve the functionality of the musculoskeletal system, fix your posture, get rid of back pain. All exercises are performed in slow tempo with soft smooth transitions between exercises.
In a series of Ruah included 3 workouts:
- Ruah Mind Body Movement: Warrior Workout (Suzanne Bowen + Disease Lia)
- Ruah Mind Body Movement: Release Workout (Suzanne Bowen + Disease Lia)
- Ruah Long & Lean Prenatal Workout (Suzanne Bowen)
All three programs are performed without additional equipment. Suzanne Bowen during filming of these videos was pregnant, so she shows an easier variation of the exercise. If you are looking for exercises to perform during pregnancy, you can pay attention to all 3 complexes (except the second half of the Release Workout).
1. Warrior Workout from Suzanne Bowen and Leah Disease
With the Warrior Workout program you will work upper and lower body simultaneously. In the first half you are waiting for plie-squats and variations of lunges, with the active involvement of the muscles of the hands. Exercises on the Mat will help to strengthen your back, lower back and muscular system in General: due to the isometric exercise you engage the deepest muscles of the body.
Program Warrior Workout lasts 60 minutes, but the last 10 minutes dedicated to relaxation music. You can choose the individual segments, and can perform the exercise entirely.
- Exercises in the standing position (30 minutes)
- Exercises on the Mat (13 minutes)
- Stretching and relaxation (18 mins)
A review on the Warrior Workout program:
2. Release Workout from Suzanne Bowen and Leah Disease
Training is more focused on strengthening the muscular system, improve posture, develop postural muscles. In the beginning you expect simple exercises for lower body: squats and lunges in various versions. You will perform both isometric and dynamic movements. In the second half of the program added exercises for the abs, so Leah teaches classes one.
The Release program the Workout consists of four segments and lasts 58 minutes. You can perform the exercise as a whole, and can only select parts of it on your own:
- Exercises in standing position (14 minutes)
- Exercises on the Mat 1 (15 minutes)
- Exercises on the Mat 2 (8 minutes)
- Stretching and relaxation (20 minutes)
3. Long & Lean Prenatal Workout from Suzanne Bowen
This workout Suzanne Bowen is one. The program is specifically designed to maintain shape during pregnancy. Suzanne offers a range of safe exercises that will help you strengthen the muscles and improve the body without harming their health. You improve health, get rid of fatigue, you will feel a surge of energy and strength.
The program is Long & Lean Prenatal Workout consists of three segments and lasted for 56 minutes. You can do all three segments at one time or split them up throughout the week. As a bonus, the program includes an additional 10-minute period for a flat stomach after giving birth, Leah Disease:
- Exercises in standing position (19 minutes)
- Exercises on the Mat (20 minutes)
- Stretching and relaxation (18 mins)
- Bonus: set of exercises for belly after birth (10 minutes)
Exercise programme 3-4 times a week, or add them to your training plan as additional class 1 time a week. Proposal of the complex of proven effective exercises for the entire body will help you to improve your body shape and keep healthy.
See also: Ballet Body with Leah Disease: create a sleek and slender body.