I wanted to share my first experience with Exhale Core Fusion class.  This was a sample class given at Loew’s Hotel by co-creator Elisabeth Halfpapp.   The Exhale Spa at this location is not open until September 1st, but they had two classes available by invite last Wednesday. The first was for people that wanted to try it out and the second class was for those that may want to instruct or are currently instructors.

I opted for the second class since I am interested in teaching with Exhale.  I have to say I was a little intimidated going in since I knew that I had no previous background in fitness training.  I had only worked out at my home to DVDs for more than 10 years.    I find their style of training so fascinating and since from experience, I knew it worked, it made me even more want to bring this exercise routine to as many people as possible.  It is not only focused on the body, but the mind as well, and I definitely a change in my entire being since starting this.

I did find when I got to the class that there were a lot more people(50+) than I expected and yes, most of them with fitness backgrounds.  However, I did have an advantage over some and that is that I had been working out with Exhale Core Fusion DVD’s for 4-5 months now.

So, out came Lis, who I did introduce myself to prior to class since I had previously interviewed her via mobile phone for my blog.   She spoke with several people prior to class starting and introducing herself.  There were also several members of Exhale NYC teams there, including Exhale Spa founders Annbeth and Julie.  Plus ,the new Exhale Midtown Atlanta spa director, Barbara, was working out with us!

She was of course full of life and energy and proceeded to explain Exhale’s background and future in Atlanta(see interview with Lis and Fred for background).  After about a 10 minute preview of the routine,  she started up and we went right into some hard work.

It started with the strong plank poses, holding positions where you really have to tune in and hold in the abs so they can support your spine and the rest of the body.  In that series, you do push ups and yoga side plank.

Then we went to the wall, where chairs were lined up around the room.   Everyone was to then take a position by a chair where we were to do the famous Exhale bar routines.  Using the chair in place of a bar,  you put one foot on the back top part of the chair and pushing chair against wall for 30 seconds stretching the legs and then turning to face out and doing side body stretches (reaching arm over the side of body).

After stretching both sides, we began an intense “turned out thigh” workout.  In this routine, you stand parallel to the chair with a hand on the chair a little in front of your body.  Then you stand in ballet first position with heels together.  You have to make sure you are in straight alignment and then proceed to lift the heels up and bend the knees.  You start doing plies, coming halfway down and then up…you do about 12 of these and then hold.  You’ll come out of it, just standing  for a few seconds and then start back up,  getting into position then going all the way to ground and halfway up for 12 then holding.  As you can imagine it gets progressively harder, but you only have to work out for 10 minutes, that’s the beauty of this.   After those reps you stop and reset,  you go halfway down, holding and maintaining good posture the whole time and bring heels up higher.  You tip pelvis down and pull abs in and take hands off chair onto inner thighs and start to lightly press thighs out, doing about 8-10 of those.   That is a truly intense total thigh workout.  And of course you follow it by stretching in runners stretch.    That is the key to Core Fusion, the stretching out of the muscle you just worked.

here’s a sample of “turned out thigh”

http://www.youtube.com/watch?v=bd5EFkFJ3Vo&feature=related

After that series, we headed to the mats and started on our core workout(like we hadn’t already been) and did the Core Fusion Curl.  It’s very effective and is the signature ab workout in Core Fusion.   We lay back and keep feet on floor with knees up…then form our abs into a C form and hold our thighs with elbows out and shoulders down.  We hold that curl, with waist and lower back on ground but shoulders off…then let go and hold hands together above the knees, then start about 8 crunches.  We reposition, holding our thighs again and then turn to the right and then let go and with hands together hold them above the right of thigh and work the obliques, then same on the left.

Then on to another ab workout where we are up on our knees(which are hips width distance apart) and we then lean back using only our abs and thighs.  From here we hold and then come back up and reset.  We then lean back again and take the right arm back behind us on the floor and then steady the abs and release the arm then pumping both fists together toward the right side, holding ourselves up with the abs through 10-12 of those…and then the left side.

sample of this ab workout:

http://www.youtube.com/watch?v=tqfAHHBN02g&feature=related

After that intense curl series, we move on to the pretzel core which really focuses in on the back side of the waist (and gets the legs and glutes as well).  In the pretzel, you sit on the floor with left leg in front of you bent and right leg behind you bent slightly.  You then push the right hip forward and take the left arm out to the left and lean toward that arm and start to take the right leg up, and do that about 8 times.  Then push leg back while holding it in the air just a little.  After doing a few variations of this you may even cramp a little in the side at first, but will build the strength.    You will switch to the other leg to complete the workout….

I may not have explained all the workouts as well as I would in person, but that’s why you need to buy the DVDs and visit Exhale Spa Midtown Atlanta this fall!

Aaaahh, the workout is complete and now we stretch very well and do the Savasana at the end.   Now energized but still feel like jelly!  After class Lis and Barbara stayed to chat with a few of us, including  myself and a Bella Moda model and hopefully future Exhale trainer(she is currently a fitness instructor).  We talked, munched on healthy snacks, drank water and got a picture before going on our way.

I was overall extremely satisfied with my class with Lis and look forward to more with Exhale Spa very soon!

Please stay tuned for more of my blogs, giveaways, news, plus buy DVDs from Exhale Spa!!