ACSM Health & Fitness Summit

2

Modified Sun

Salutation

7 mins.

Sun Salutation A:

Integrate core challenges into

the series. For example add

extra pushups, side planks,

plank variations, lateral

flexion

Standing 1:

5 mins

Crescent lunge, warrior 3,

figure 4

Repeat on the other side

*transition to other

side with vinyasa

Standing 2:

5 mins

Extended side angle

(unsupported), triangle, ½

moon pose, revolve angle

Repeat on other side

*transition to other

side with vinyasas

Standing 3:

5 mins

Chair pose, balanced chair,

revolving chair, dance pose

balance

*transition to other

side with vinyasa

Floor 1:

7 mins.

3 legged dog, dog with twist,

side T-stand, push-ups

Repeat series with plank tree

pose and T-stand with

balance

*transition to floor

Floor 2:

5 mins

Locust, full body hover,

cobra, up dog, down dog,

hand balance

*transition down

dog

Floor 3:

7 mins

Seated forward bend, reverse

plank, boat pose, oblique

pike, dynamic boat pose, roll

back, supine leg stretch (core

challenge), abdominal curls,

bridge pose (arm/ leg

variations)

Calming/

relaxation

5 mins

Savasana

Helen Vanderburg

http://www.fusionfitnesstraining.com

637 11th^ Avenue. SW Calgary, AB T2R 0E1

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