PowerFit Harmony “Body Balance” is a 20 min workout that consists of mostly bodyweight core-focused exercises, and a few standing exercises that use a resistance band. I think it’s a fairly good workout (variety of exercises, like that it included plank variations), even though I don’t generally care for crunches (no endless reps & pulses in this workout) or supplemental ab/core workouts (prefer to incorporate exercises into primary workout). I have used this as a stand alone workout, w/ most of the PFs, I like to use them as add-ons (w/ other workouts). Stephanie provided clear cues & form pointers.

Warm-up
Overhead arms w/ inhalation, reverse motion> alternating side lunge> add single arm sweep overhead> both arms sweep overhead> alternating side squat> add spinal roll> torso circle: lower torso to one side w/ a side bend (single arm reach overhead), then rotate upper body to other side, then to upright position> repeat on other side> alternating step tap (side)> add arm reach to front & pull back to waist> alternating step tap to front, w/ arm sweep overhead, reverse motion> alternating step knee.

Squat w/ overhead arms> Dynamic shoulder stretch from lowered position of squat (1st time alternate lifting one arm overhead w/ torso rotation, 2nd time both arms reach overhead & to one side)> spinal rolls> marches> repeat sequence (work through other side).

Work portion

Standing exercises
Standing balance: band held in both hands, hip level> lift one leg to rear & static hold> lift band to chest level> lift band overhead> repeat on other side.

Shoulder rolls (forward)> overhead arms w/ band> samba w/ band twist (waist level, rotates from side to side)> twist band at chest level> stretch: overhead arms w/ band & arched back> repeat on other side.

Floor exercises
Crunches: lie supine w/ bent knees, hands behind head for center crunch> oblique crunch, both sides> alternate between two exercises.

Reverse crunch: lie supine w/ bent knees lifted in air, arms by side of body> alternate lowering one foot to floor & reversing motion> lower both feet & reverse motion.

Leg circles: lie supine, legs extended in air w/ arms out to side, feet flexed> alternate circling legs in both directions> stretch: hug knees to chest.

Center crunches> 3 count pulse> 7 count pulse> single reps> stretch: extend arms & legs straight on floor.

Cobra> lower straight arms to floor, then lift chest & arms of floor> pulses w/ hands under chin> 7 count pulse> child’s pose.

(Frontal) Plank: on elbows/forearms & knees> on toes.

Push-up planks: w/ straight arms & on knees> child’s pose> on toes> child’s pose.

Cool-down
Spinal rolls (cat/cow) in table position (on all fours)> butterfly stretch> seated hamstring stretch (one leg bent, one straight)> seated twist (foot of bent leg crosses over other leg)> hip opener (foot of bent leg on thigh)> repeat on other side> butterfly stretch w/ hinge at hips/forward bend> table position> downward dog> roll up to standing position> shoulder rolls (rear)> overhead arms w/ inhalation> reverse motion.

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