PowerFit Harmony: Sculpt Strong Pull

Stephanie Huckabee
Year Released: 2010

Categories: Total Body Workouts


PowerFit Harmony “Strong Pull” is a 20 min. total body resistance workout that consists of mostly standing exercises, with a short floor section (and the band is used for most exercises). It is sequenced with pull-type exercises that work the biceps, shoulders, back, abs & lower body (hamstrings & inner thigh focus, although one does work the entire leg w/ the plies & lunge variations) w/ some combination exercises (ex. bicep & hamstring curl, lateral lunge w/ upright row) & isolated exercise for muscle groups (rows). This is a solid total body workout, I liked that it had a variety of exercises on the floor & standing (most of the PF workouts consist of just standing exercises), and there was sufficient reps completed for each exercise (8+, no endless reps or too little to feel of benefit). Stephanie sequenced the exercises well so that it has a nice flow, and there’s no overworked muscle groups. I have not used this workout on its own, rather use it on combination w/ others.

Warm-up
Overhead arms w/ inhalation, reverse motion.

Marches> wide stance> heel lifts> add biceps curl arms> step touch> add arm sweep to front> alternate last two exercises> squats w/ overhead arms.

Dynamic shoulder stretch from lowered position of squat (alternate lifting one arm overhead w/ torso rotation)> spinal rolls> alternating shoulder drops (from lowered position of squat)> plie/sumo squat> add overhead arms> shift/lunge to side in plie/sumo position, then static hold w/ overhead arm, repeat on other side> squats w/ overhead arms> spinal rolls> marches. overhead arms w/ inhalation, reverse motion.

Work Portion
Standing exercises
Lat row: single arm, both ends of band held in one hand> start at bottom & lift, single reps> Dips (rear lunge): band held w/ both hands, 4-count (lower, halfway lift, lower & lift to standing)> single reps> repeat sequence on other side.

Upright Row w/ lateral lunge (same side): band under non-traveling foot, held in both hands, wide stance of legs> perform lateral lunge w/ single arm, upright row (upper body shifts to the side w/ movement)> Biceps curl: from previous position, bring feet a bit (for narrow stance), perform biceps curl (arms angled to same side of band under foot)> repeat on other side.

Plies/sumo squats (bodyweight): start in lowered position w/ hands on hips> add alternating leg sweep (slides in to meet other at top of exercise)> add alternating kick across (straight leg extension, off floor)> alternate last two exercises> overhead arms w/ inhalation, reverse motion.

Standing lat pull-down: start w/ band held overhead w/ both hands> lower w/ both arms> alternate single arm> repeat sequence.

Hamstring & bicep curl: start w/ band under one foot, held w/ both hands> perform single leg hamstring curl> add bicep curl w/ opposite side arm> Pulses> standing oblique crunches (band under same foot, held by same side hand)> add overhead reach w/ other arm.

Shoulder (lateral & front) raises: band under both feet, held by both hands> alternate lateral raise> alternate front raises.

Repeat hamstring & bicep curl sequence on other side.

Dips: alternating rear lunges w/ arm sweep to front (folded band held in both hands)> perform alternating curtsy lunge> repeat sequence.

Floor exercises
T-rows: start seated on floor w/ bent knees, band looped around both feet, held w/ both hands> perform row w/ overhand grip (palms face down), elbows flared out.

Leg lifts (inner thigh): lie on side w/ bottom arm bent (supports body), band looped around bottom leg foot (held in both hands), top leg is bent & foot is placed on band (to increase intensity), over the other leg> perform straight leg lift> pulses> repeat on other side.

Reverse crunches> Pull-ins (upper & lower body crunch in to meet, then extend out).

Cool-down
Upper back stretch: Clasp hands w/ straight arms extended in front w/ tucked chin> hamstring stretch (front foot flexed, bent back leg), both sides> overhead arms w/ inhalation.

cardiomama

08/02/2011