PowerFit Harmony: Cardio Power Up
Stephanie HuckabeeYear Released: 2010
Categories: Floor Aerobics/Hi-Lo/Dance
PowerFit Harmony “Power Up” is a 20 min. low impact, athletic cardio workout led by Stephanie Huckabee. The last ten minutes has step exercises that are performed over a resistance band (used as a marker). Stephanie cues & explains the form for exercises well, although the exercises are all basic choreography & repetitive so not difficult for most to learn. I think this workout makes for a good light day or short workout (or early morning workout where one does not need to think too much to move), or add-on to others (but may be enough of a workout for beginners or those who have been inactive for some time). I am using it as an add-on to my primary workout, and like it (not intense but does warm-up the body nicely & no equipment needed or even shoes). Stephanie was one of the former Firm instructors that I liked (fit, good form, pleasant personality), and she is similar in this workout (encouraging & no sexy body talk, just focused on movement & better health in her comments).
Warm-up
Overhead arms w/ inhalation, reverse motion
Hamstring curls w/ hands on hips> add row (both arms reach forward & pull back w/ bent arms)
Step touch w/ hands on hips> add low row (almost straight arms)> repeat both exercises
Marches> single leg march forward & back> add arm overhead arm reach> place traveling foot in back w/ straight leg, front leg has bent knee> heel lift (back foot) w/ overhead reach w/ arms> hamstring stretch w/ front foot flexed & bicep curl arms> knee lifts> add reverse row arms (both arms punch down & reverse motion).
Repeat entire sequence (start w/ hamstring curls, work through other leg).
Work portion
Step touch> add side arm reach > add alternating single arm overhead reach> hamstring curls w/ low row> add high arms (arms pull down from overhead)> Grapevine> Samba (right)> add overhead arms> alternating step knee> knee repeater, both sides> Repeat sequence again (start w/ step touch, work through left side)> step knee> repeat sequence multiple times w/ less reps for each exercise> marches
Step on floor w/ band as marker
Basic step (right), step over band> basic step (left)> basic right & travel to left> step knee, right> knee repeater> repeat sequence on left side> repeat again for both sides> alternate V-step (start w/ right)> alternate step tap> alternate pivot step tap> alternate heel touch> alternate front, back, front heel touch> repeat sequence starting w/ left> basic right> travel to left> 7 count knee repeater> repeat on left side> repeat sequence starting w/ V-step> alternate pivot step knee.
Charleston, left side (step, kick front, step, other leg rear tap)> w/ more intensity/power> alternating pivot step knee> repeat on left side.
Repeat entire sequence (from basic step), both sides> alternate step tap> marches> overhead arms w/ inhalation reverse motion.
Cool-down
Squat w/ overhead arms> spinal rolls> alternating side shift/lunge in plie/sumo position> static hold on each side> calf/heel stretch (straight back leg, bent front leg), both sides> hip flexor stretch (back & front legs bent w/ pelvic tuck)> overheads arms w/ inhalation, reverse motion.