Download ed,). Sherman Oaks, CA: American and Fitness

Flip Fusion – what makes it different?
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Flip Fusion! How do you describe it? As we say on our website, “This is where heavy strength and
short cardio bursts collide in a class that works long after the workout is over.”
It really is the “flip” of our fusion format! Instead of short segments of muscle work providing
recovery periods between longer periods of cardio work, we reverse the emphasis. In other
words, (the words on our website to be exact!), “Targeted, long-lasting muscle carving sets lead
the charge, followed by shorter blasts of cardio dance to maintain intensity.”
Flip Fusion is different from our Strength 60 and 45 formats in that it incorporates intense cardio
blasts. It is different from our Dance Mixx, Core and Strike formats in that it incorporates muscle
training throughout. Mix it up for your customers and offer this format to give their bodies a
different way to burn calories, strengthen muscles, and enhance cardiorespiratory health.
Since Flip Fusion combines bursts of intense cardio work with periods of strength training, this
categorizes it as an interval class. In fact, it is High Intensity Interval Training (HiiT) which includes
short, intense cardio bursts along with lower intensity work segments. According to the Aerobics
and Fitness Association of America (AFAA), this maximizes calorie burn and taps into fat stores
because it taps into both the aerobic and anaerobic energy systems of the body. The body
burns extra calories when the heartrate spikes (due to a boost of oxygen and carbon dioxide
exchange) and continues to burn calories during the intense strength training (due to the need
for restoring oxygen and nutrients to the muscles).
Flip Fusion stands as one of our interval formats, which include Fusion, Interval Fusion, Interval
Dance mix, and now Flip Fusion!
Just like our other interval formats, Flip Fusion keeps the heartrate in the aerobic training state,
even during the intense muscle work sections. This is due to the “cardio blasts” interspersed
throughout with our high intensity dance routines. The heart rate quickly goes up to the high end
of the aerobic range (the peak of the cardiac curve) which is the equivalent of “running a
sprint” and enhances cardiorespiratory function. Once the heartrate is up, we allow it to recover,
coming down toward the lower end of the aerobic range, while we focus on strengthening with
a series of routines that target a particular muscle group.
The muscle training segments of Flip Fusion involve three routines in a row that target a particular
muscle group (upper body muscles, leg muscles including the gluteals, and abdominals.) This
allows us to focus the strengthening efforts, using resistance and repetitions to fatigue the muscles,
but avoiding muscle failure by using different routines to provide variety. You know your costumers
are working their muscles well when they hold the correct position and alignment and perform the
move fully and with intention (no swinging or flinging!) Because of the cardio blasts, expect to
breathe deeply and sweat during the strengthening routines.
Flip Fusion is not meant to replace Strength 60 or 45, although it certainly has strength training
benefits. It is not meant to replace Dance Mixx, Core or Strike, although it has cardio benefits. It is
meant to be presented along with ALL of the formats as part of a well-rounded, healthy exercise
regimen, giving our customers options, variety and different ways to address both
cardiorespiratory health and muscle strengthening.
Gladwin, L.A. (Ed.). (2010), Fitness:Theory and practice the comprehensive resource for group fitness
instruction (5th ed,). Sherman Oaks, CA: American and Fitness Association of America.
, MS, OTR/L. Gwenda serves as a consultant
to Jazzercise, Inc. for exercise physiology and safety information.
She earned a BS in Occupational Therapy from University of
Oklahoma Health Sciences Center (OUHSC) and a Master of
Science from University of Central Oklahoma (UCO). She was the
kinesiology professor for both the occupational and physical
therapy programs at OUHSC and currently is a professor at UCO.
Gwenda practices occupational therapy with special emphasis
in the areas of biomechanics and physical disabilities
rehabilitation, and teaches Jazzercise at Jazzercise Edmond
Fitness Center in Oklahoma.
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