PowerFit Harmony “Move It” is a 20 min. cardio workout led by Stephanie Huckabee (that follows the low impact, athletic feel of the other PF cardio workouts). A resistance band is used as a marker for step exercises, and held in hands (folded in half) to increase intensity for the arm movements (this short band section is not in PF Power Up cardio workout). I’m using this workout as an add-on and like it, it’s sequenced to use the short time frame effectively (nice flow, not too much choreography to learn) and would also work well for a light day workout or one early in the morning. And it would be easy to modify up to increase the intensity, like the recommendations in Lindsey’s review or weighted gloves or light dumbbells could be held for some/all segments.

Stephanie does speak during most of the workout w/ form pointers & encouraging comments (although minor complaint, she does say “Listen Up” often to cue the next exercise or patterns). If users are familiar w/ Stephanie’s workouts as a Firm Lead, then many of the exercises will feel familiar (but minus the bulky gadgets/equipment). I like that these PF workouts don’t need any or much equipment, don’t require a lot of space, and I can do this workout barefoot.

Warm-up
Overhead arms w/ inhalation, reverse motion

Alternate step taps to side (hands on hips)> alternate step taps to front> step tap side w/ open arms to side> step tap front w/ arm sweep> squat w/ overhead arms> spinal roll> knee lifts> alternating front kicks (low)> knee lifts w/ biceps curl arms> kicks w/ punches to front> marches> grounded calf/heel pumps (elevate heels, slow pace)> repeat sequence again (work through other side).

Side lunge/shift in plie/sumo position> arm sweep & pivot to face side w/ back w/ straight leg, front leg w/ bent knee> heel lift (back foot) w/ arm reach to front> hamstring stretch w/ front foot flexed & bicep curl arms (alternate lift & lower)> static hold in lowered position> spinal roll to standing position> Plie squats then repeat sequence on other side.

Work portion
Marches> step taps to side> step taps to front> knee lifts w/ bicep curls> kicks w/ punches> Marches> heel/calf pumps> repeat sequence on other side (work through other side).

Step Touch w/ hands on hips> grapevine> step touch w/ open arms to side> grapevine w/ Starburst arms (reach overhead then open to sides of body)> side lunges w/ hands on hips> add alternating single arm punch to side> heel taps to front> add downward arm push (bicep curl motion w/ hands coming near to shoulders w/ lift)> marches> jump rope (can add power)> repeat sequence (work through other side)> repeat entire sequence (starting w/ step taps to side), both sides.

Step on floor w/ band as marker
Marches> alternating basic step> alternating step knee> knee repeater (right)> repeat sequence (left)> repeat sequence on both sides> alternate pivot step knee> alternate pivot kick w/ front punches> alternate pivot leg abduction> alternate pivot hamstring curl> repeat sequence starting w/ basic step> slow V-step> fast pace w/ open arms to side> step hamstring curl> hamstring curl repeater> repeat sequence from V-step> repeat entire sequence (from basic step), multiple times.

Use folded band held in both hands
Samba w/ arm sweep to front> add arm sweep overhead> alternate step knee w/ arm sweep to front (w/ knee lift) then push down to floor (lower knee)> alternating hamstring curl w/ row> alternating side squat w/ arm sweep to front> add arm sweep to side (lowered position of squat) then overhead circle w/ lift of exercise> repeat sequence on other side (starting w/ Samba)> marches.

Cool-down
Marches> overhead arms w/ inhalation, reverse motion> Calf/heel stretch (straight back leg, bent front leg), both sides> hamstring stretch> quad stretch, both sides> hamstring stretch (right)> calf/heel stretch (right)> Squat w/ overhead arms> spinal rolls> overhead arms w/ inhalation, reverse motion.

cardiomama