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.


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)


  • 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.


  • 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)


  • 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.


  • 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)


  • 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.


    • 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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Pine Straw Landscaping

In the landscape and the normal features such as the terrain, elevation, shape, land forms, shape and elevation, or forms of water and the non concrete elements including lighting and the weather conditions.

Landscaping with pine straw needs is very ideal since they are handy and they stop the weed from growing and as a mulch they help in acidifying the soil and also stops the soil erosion.If done in a proper manner, the pine straws stops the water to evaporate from the soil and decreases weed from growing and also assists to stop the soil erosion and compaction and the plant safeguards the plants from conditions of freezing and keeps the soil and the plants at a good constant temperature and what is more is that the pine straws improves the structure of soil while it is decaying.

There are many types of different pine straws in many places and the landscape to cover will actually be determined by the bale size, the type and the application depth and experts in landscaping give recommendation that the pine straws on the landscape should be augmented every year but if it is meant for decoration the application may be done twice every year so as to keep the landscape to look fresh and appealing.The pin straw needs are sharp and when applying hem o the landscape it is important to use gloves to cover the hands to stop them from being pricked.Many home owners precise interest in using pine straws for landscaping is to prevent the growing of the weed and to make the landscape more appealing and beautiful and the pine straws should be at least 6 inches thick even though it is not necessarily in some places where there is a shade where there are trees but so because 3 inches my do as well but this decorative method may be used along the seating places and walkways as well as the benches.

Pine straw needs drop down from the pine trees and the mulch acidifies the soil and this makes them very exceptional for landscaping and they help plants which love the acid such as evergreens, holly, magnolias, dogwoods, ferns, gardenias, fuchsias, hydrangeas, azaleas, and trees.It is important to spread the pine straws before application and to ensure that the area is clean and has no weed and to apply some preventer or weed and to prune and trim the present shrubs and trees and to apply more pine straws on the landscape a few times in year so as to give the location a neat and fresh appearance.

Numerous organic matters are well known for being mulches in the landscape and have the capability to subdue the growth of weeds, and they conserve the soil’s moisture and they as well regulates the temperature of soil, and pine needles being a type of mulch tend to hold together an interlock and by doing so minimizes the soil erosion and they never wash away even when there is much rain and more so, the pine straws mulch is looser than the grass and the wood and leaves mulches and they break down more slowly and are attractive to the eye.

Landscaping transforms the noticeable landscapes of an region of the land, comprising the existing features, such as fauna and flora; or what is usually termed as gardening, the craft and art of developing plants with a aim of making a magnificence.

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Selecting Vehicle Service Contract Businesses

The vehicle service contract business is crowded. It is thus clear that traders and managers have the impression that they are all alike and they comprise the same items, assist the dealership in earning more money, provide great service, distinguish the dealership out of local competitions and most basically, cover claims in time and in a method which is hassle free. You might have heard this in the past, and it is more likely that you will hear it again. Nonetheless, there are a couple of businesses that continue to stand out from the rest and they deliver on their promises. Below are some of the things to look for in a vehicle service contract company.

Businesses that specialize in the car industry like cars protection plus have a better understanding of your needs and have staff that have dealership experience. Do not employ the services of firms which are also involved with home appliances or customer products as they don’t have a good understanding of this enterprise.

Asses the financial strength of the firm. Make sure that they are backed by a stable insurance company. To avoid the claims issue becoming a problem for your clients, it’s important that they are well funded and booked.

Look for a supplier that is concerned about appropriate disclosure and compliance. This industry has become more regulated, and the trend is likely to continue.

Training is also a critical part. You have to ensure that your provider trains excellently or that a local agency that provides on-going training represents them. A tool in the hands of a craftsman who is untrained is dangerous and ineffective. Provide your employees with fantastic merchandise and training and they’ll make you proud.

Compare all of the policies and coverage side by side and remember the other benefits like roadside assistance, rental cars, wheel and tire and trip compensation. Ask about renewals, cancellations and transfers.

Search for a company that has experienced ASE certified claim adjusters who also have experience with dealerships. The company should be able to find ways to approve claims rather than denying them.

Never base your choice of a car service contract firm on the cost alone. There is a thing to the idea that you get what you pay for. Adding some money is not too much to help save you some hassles along with angry customers. There’s a reason why instant coffee tastes the way it does in comparison some five-dollar latte that you buy from the coffee shop.

Understand what components and labor prices are used for paying your service section. The top companies pay labor and retail components and not guarantee prices. This is extra cash in the bank which some businesses do not provide.

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Advantages of Eating Gluten Free Snacks

Gluten is a sort of protein which is typically found in wheat and different sorts of oat grains, and it acts a paste which holds sustenance together to keep up its shape. Gluten free treats and snacks are normally don’t contain gluten, and they are thought to be brimming with medical advantages when contrasted with nourishment and snacks that are rich in gluten. There are benefits that are connected with eating up gluten free snacks, snacks and moreover supports, for instance, better stomach related prosperity.

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Foods that contain gluten oftentimes provoke swelling and besides weight get, subsequently eating up foods that are free of gluten tend to propel weight reduction in individuals who wish to get more fit. Gluten free snacks and nourishments are additionally known to expand the vitality levels of an individual this is because foods that contain gluten are known to reduce the level of retention of the distinctive supplements found in sustenance.

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Diet that is free of gluten helps in eliminating unhealthy foods which often have manufactured fats such as cakes and chips, and this lowers the level of cholesterol in a person’s body. Eating regimen that is free of gluten helps in slaughtering tragic supports which much of the time have created fats, for instance, cakes and chips and this cuts down the level of cholesterol in a man’s body.

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International traders should familiarise with the search engine optimization program for them to be able and retain the vast social media audience to their platform so that they can increase their sales globally and realize more profit margins.

Online market employees who have been employed by tech firms in the different capacity such as telesales and media bloggers should be knowledgeable about the current computer techniques that will enable them to pull and attract viewers to their website and online videos by effectively manipulating and using the search engine optimization into their favor.

In order to attract many viewers company can come up with enticing bites that will give viewers reasons and motivation to view or refer their friends to a particular website in order to attract traffic this concept has been proven to be so effective when it comes to online marketing because any motivation and motivation tends to influence viewers behaviour.

Use of long recordings review is moreover a technique for pulling in online development since customers need an exhaustive extent of what they are hunting down instead of short substance.

The beginning of any video advertisement should be very appealing and interesting because the first 15 minutes of an advertisement matters a lot to the audience it determines whether they will watch or neglects the video content advertised, this matters a lot in the Audience retention report it is a major point of ranking used by YouTube to rate content online.

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Advantages of Online Business Ecommerce

The practice of carrying out business activities through the internet is referred to as e-commerce.This involves the buying and selling of services and products through online websites.The features provided in e-commerce websites make it simple to browse through the available products, pick out the desirable ones and be able to make instant payments.Many people have diverted to making online purchases other than visiting a physical store.A study has been done indicating that almost 60% of people in developed countries shop online.This is because it is more convenient as the shopper gets to save the time and energy they would have used to get the items.

An online store will have the features and characteristics of its products listed out.It is also possible to find ratings made by previous customers on various items.A product is accompanied by the details concerning it.This eases the selection process as the specifications of each product are clearly stated.You do not stand a chance to face confusion as you can also ask for clarity on the issues that are unclear to you.You get to identify the components that make it up, as well as the identity of the manufacturing company.To find such information offered to you in a physical store will be a dream come true.Shopping online has become more convenient to many as a result of the availability of updated information on the items on sale.

The management of inventory in a physical store is quite a task; causing an increase in the cost of expenses.This activity consumes a lot of energy and also time that could be spend on working on other issues.As this is a very exhausting activity, the use of ECommerce will save you from all the hustle.Managing an online store becomes easier to managing a physical one as it is possible to automate a large number of procedures.A good example of such a situation is managing an inventory.With the appropriate web systems on your website; it will be very easy to automate an inventory.Once the automation process is set, the inventory can be able to run on its own.This will have spared you so much time and effort to manually create an inventory after a certain specific period.

An online website is able to run the activities of providing goods and services without getting exhausted.A computerized system provides effective and accurate results.Each customer is able to attain the product they ordered as the system will process each and every order made.It is more expensive to set up a physical store than it is to start up a business online as the demands are much more.

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Reasons Why Selling Your House to an Investor Makes Sense

When it comes to the plan of selling your home, it can’t be denied that the very first thing that will come to mind is to tap the services of a realtor to help you list your property and eventually market it. We can’t blame you for that for the simple reason that working with a real estate agent is the only way you can sell your home. But considering the fact that you’re reading this article, it could very well means that you’re looking for an alternative way; a method that can be considered as the best option to sell your house fast. Thankfully, this post will help you understand that there are other feasible options out there and if you come across Dallas home buyers with cash, there’s a good prospect you’ll get the money you want in substantially lesser time.

In reality, there’s a much better option out there and it is selling your property to W Streets home investors. Now if you’re interested as to learning the reasons why this option is a lot better, then continue reading the list of benefits below:

1 – It’s definitely faster.

Selling your home as is makes life easier for you because there no longer is that time-consuming process of listing it with a realtor. Yes, you likely are going to sell it for a higher price through a realtor, but do you have the patience and time to wait for months? But by dealing with house buying companies in Fort Worth, you can get cash right away for your property without having to wait for a buyer to get approved for a mortgage.

2 – You won’t be forced to put more money for improvement and repair purposes.

When you negotiate with a traditional home buyer, you most likely will be required to spend your own money to do repairs and improvements. What this means is that even if you’re expecting a price that’s closer to what you’ve been expecting, that offer won’t matter that much considering the fact that you’d be spending money on the repairs you’re compelled to cover. On the other hand, negotiating with a local we buy houses company ensures that you won’t be compelled to spend money on repairs since you’re literally selling it as is.

3 – You don’t need to cover for the commission of the realtor.

If those two reasons above aren’t enough reason for you to consider selling your home without a realtor, then this next one should convince you right away. It’s no secret that in the real estate industry, realtors make a living out of the commissions they get from sellers. It means that as a seller, you should include in your plans the money you’re spending for that commission. But in selling your home without a realtor and doing it instead with an investor, it means you no longer will have to cover the commission.