Fuse Dance: Cardio Melt

Tracey Mallett
Year Released: 2012

Categories: Circuit Training (cardio and weights)


This DVD contains two 30 minute workouts: Interval Fat Burn and Total Toned Body. You have the option to play all or select an individual segment. Just note that if you choose to do one segment at a time, Interval Fat Burn contains a brief warm-up but no cool down and Total Toned Body does not have a warm-up but contains the cool down. Tracy is in a bright set with three background exercisers. There is one modifier named Erica. You do not need shoes for this workout; both segments are done barefoot.

Interval Fat Burn is a 30 minute workout that fuses dance moves with toning. You do not need any equipment. There are 4 segments that contain different dance combinations and toning moves. At the end of the fourth segment (around the 20 minute mark), you take it from the top and do all four segments in a row. It truly felt like an interval workout as my heart rate remained steady state during the dance combinations and toning, but then increased to a higher intensity when Tracy introduced the "interval" move at the end of each segment. Once the new segment begins, you are back to dance combinations and your heart rate is able to slow down a bit again until the next interval. I liked how it worked the core throughout with lots of salsa like twisting motions while dancing, as well as planks on the floor with knee rotations where you bring the knees in towards the opposite elbow. There were various moves that were lower body focused that really worked the legs as well including lunges and plies and some ballet inspired leg lifts. I really liked this workout. I thought the dance moves were a lot of fun and the toning moves gave my muscles a nice light burn.

Total Toned Body is a toning workout using light weights and multi-limbed movements (the upper & lower body are always engaged) that get the heart rate up. You need a pair of light hand weights (2-3lbs, or maybe even 5lbs if you're advanced) and a mat. There are 4 segments that contain different toning combinations and each segment concludes with low-impact cardio (such as v-steps, fast feet, squats) before moving on to the next. Some of the toning moves include tricep kickbacks, reverse flies while balancing on one leg, front punches, figure eights with the arms while in plie position, etc. The fourth segment is done on a mat and works your abs/obliques with side planks, oblique twists while in a seated position and crunches with legs straight up in the air. This toning segment lasts around 23 minutes and the remainder of the workout is the cool down. I enjoyed this one and felt my muscles engaged, though not overly challenged.

Overall I liked this workout. I think it would be good for a light day, which we all need from time to time! If you're a beginner or someone just looking for an easier workout that engages the muscles and heart, then this would fit the bill. It's actually a breath of fresh air in this age of hard core, super high intensity workouts.

Instructor Comments:
Tracey is sweet and encouraging. She really focuses on having fun and just moving.

furmomof4

02/21/2013