Exhale: Core Fusion - Bootcamp
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"One of the country's hottest fitness programs" ---Women’s Health
"Highly effective" ---Prevention
"A great workout for trouble spots" ---Glamour.com
A quarter of a million people have transformed their bodies at Exhale, the exclusive mind/body spa. Now you can get these same results at home.
This heart-pumping cardio and strength training program will give you ripped abs, sculpted arms, shapely legs, and a firm backside. In five fat-blasting segments of just 10 minutes each, Boot Camp challenges your whole body for a truly efficient and effective workout. The fast-paced, dynamic sequences also provide an intense calorie burn to help you shed those extra pounds and work the most important muscle of all—your heart.
Experience the inspiration and energy offered by exhale’s nationally renowned Core Fusion classes, and get the physique you’ve always wanted. Includes bonus thigh & core segment and stretching sequence.
Recommended equipment: light hand weights, a mat, and a playground ball
Husband and wife team and Core Fusion co-creators Fred DeVito and Elisabeth Halfpapp have over 50 years of combined experience teaching Pilates, Lotte Berk Method, yoga, and dance—disciplines that comprise the Boot Camp workout. They are founding team members of exhale, a leading mind/body spa with locations in the U.S. and the Caribbean.
Top Customer Reviews
Here's a breakout of the DVD:
CARDIO FLEX (9:42, Fred, uses a single hand weight)
marching warm up
lunges, pivoting to each side
standing side bends
forward bend variations
low lunge stretch variations (briefly uses hand weight during side bend)
lunges, pivoting to each side, this time using hand weight
standing side bends with hand weight
skier's squat variations with hand weight
CARDIO SUN SALUTATIONS (10:16, Liz, uses a single hand weight)
Similar to those on their Core Energy Flow DVD
They pick up the hand weight about half way through and use it for some athletic chair pose variations during three rounds
JUMP BACKS PART 1 (9:44, Fred, uses playground ball)
jump backs (burpees)
plank and pushup variations
chair pose variations (raise/lower ball, pulse squat)
swing ball over and in back of head and then forward again
tricep work holding ball behind back and bent over
stand on one leg with soft knee, pulsing up/down, alternate leg raised forward
< repeat burpees, plank/pushup, and chair pose variations>
lunges with ball over head and then moving in back of head
JUMP BACKS PART 2 (9:25, Liz, uses playground ball)
jump backs (burpees)
chair pose variations
legs wide and rotate right to lunge then left in lunge
second position raising up on toes and down while moving ball up and forward
touch ball to ground and then raise overhead right and then repeat left, kicking alternate leg out to the side and slightly back
< repeat burpees, plank/pushup, and chair pose variations >
touch ball to ground and twist to swing over shoulder, alternating sides
leg raises: forward, side, back moving ball up & down
ABDOMINAL CURL WITH WEIGHTS (9:29, Fred, uses a pair of hand weights 1-3 lbs, can also be done with a single weight)
c-curve variations, using hand weights for a portion
BONUS - STRETCH WITH BALL(6:55, Liz, uses playground ball)
(each of these uses the ball held between the hands, except for shavasana)
back extension work
child's pose using ball
bound angle pose variations
windshield wiper stretch
BONUS - THIGH CORE WITH BALL (6:06, Liz, uses playground ball)
Less than one minute standing exercises with ball before moving to the floor
Lots c-curve variations using the ball (ball under feet, holding ball in hands, ball between thighs)
It's not a beginner DVD. I think you really need to know what your body is comfortable with when doing this so you can make any adjustments. For example, I left physical therapy for my knee last May and so pivoting lunges weren't comfortable for me. So, I didn't lunge as low as they did. Next time I might just do static full lunges in place. I also wanted to be careful for my lower back as many of the moves were new to me. For me, watching the DVD first really helped.
I loved having the yoga mixed in. It really fit for me. The sun salutations didn't have as much variation as far as different poses compared to their Energy Flow yoga DVD, but fast paced. I liked the addition of the weights during the chair pose. The sun salutations kept the heart rate up and prepared me for the jump back segments. Very nice.
The jump backs (burpees) are lower impact, meaning you don't jump into the air after each one. Each one is done in 6 counts and they are very good at giving instructions for them. They show a modifier that does them without the ball and as step backs. For me, I stood there with that little ball in my hand and knew that there was no way I was going to attempt a jump back while balancing on it. I don't remember ever doing jump backs (burpees) before so I'm sure that added to it. I did all of the jump backs as a jump as opposed to a step back, but I kept my hands on the floor instead of balancing on the ball. They always did some sort of plank variation after the step backs, so I would bring the ball in for the plank, or just after depending on the type of plank (e.g. didn't want to balance on the ball when doing one leg planks). By the end of the second Jump Back section, I was getting tired!
I did both of the core sections. I've always been a big fan of Core Fusion ab routines and loved these too. Fred's segment was similar to his other work, adding in weights with a few moves I don't remember before. It still seemed like something fresh and new. I used a single 2 lb weight for the ab work, again not wanting to take a chance with my back the first time through. I loved Liz's core segment. You roll the ball around with your feet while in the c-curve during part of it. I never get DOMS in my abs but I can definitely feel that they worked.
The stretch segment isn't a full body stretch segment, so I did some additional stretching after. I liked that they included the back extension work to help balance out all of the other core work. The windshield wiper stretch also helped to loosen up the lower back.
Really the only criticism I have is that the bonus Thigh/Core segment is after the bonus stretch segment. I'm assuming that was a production mistake.
All in all, I loved this routine. It had a very nice flow and each section went nicely into the next section. By the time I got to the abs I was ready to slow down just a little. The DVD is very different from their others, but I love it!
I have several Core Fusion DVDs. Before I started P90X, Core Fusion Pilates Plus and Body Sculpt were in my regular exercise rotation and until getting Bootcamp, I would say that they were my favorites. I also own three other Core Fusion DVDs but didn't feel as positively about them. I was excited to read the pre-release reviews about Bootcamp and thought that this might be a nice change from the P90X style of training, adding Liz's more feminine strength building touch.
I was not disappointed. As Yoga Girl said, I'll leave the details of each 10 minute section to the first reviewer. I did the entire workout with the addition of the 5 minute bonus boxing section, for a total of about 70 minutes. I used a 6 lb. medicine ball in lieu of a playground ball and can I say that this morning I am SO SORE in places that P90X doesn't get to? My booty is sore in new and wonderful places as are my intercostal muscles around my ribcage.
This is a great workout! I burned over 500 calories doing the whole thing and considering that included 15 minutes of abs and 10 minutes of back strengthening, stretching and shavasana none of which are big calorie burners, that is a great total calorie burn!
I too wondered about the sequencing of putting the back strengthening/stretch/shavasana bonus section BEFORE the 5 minute bonus abdominal section. It will be annoying to have to stop the DVD, skip a chapter and go back to skipped chapter to finish, but I'm not going to take away a star for it. I am a big grrl and I know how to use a remote control, so oh well.
VERY nice change up from prior Core Fusion DVDs. I am very happy with this and plan on putting it into my rotation and doing it again...as soon as this sore wears off!
This is not a barre workout as the last review stated, but it is a nice change of pace for those who like their cardio served at a higher intensity level. I have been doing a lot of high impact, super intense cardio over the last few years. It was nice to work up a nice sweat and raise my heart rate without doing round after round of power jumps!
I won't give a breakdown of the program as the last reviewer already did that. I will agree though that I was also hesitant about doing burpees (jump backs) with only that playground ball for balance although I have had lots of previous experience with them. What I did instead was use a medicine ball for that move, it was much sturdier. The only problem with that option is my med ball is 12lbs so for the next moves I had to switch back to the playground ball because the 12lb ball became a bit heavy. Purchasing a lighter med ball could remedy that. That's the only reason I only gave the program 4 stars.
So far I've used this twice. I felt more challenged on the 2nd round because I was more aware of the moves.
As with all my experiences so far with the Exhale Core Fusion series, it was positive. It is a nice change of pace from what I've been used to because it involves more of a mind/body connection. If you're looking for something different that will give you an intense workout without lots of jumping and high impact moves give this one a try.
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