PowerFit Plus “Cardio Kick” is 20 min. low impact athletic cardio workout led by Stephanie Huckabee, and there are 3 segments sequenced in it (w/ different focuses). This workout is part of the PowerFit Plus set that includes the "Total Express" workout (on separate discs). One segment is focused on kickboxing, one has movements that uses a band (travel up & down the band, or step over it), and the last is just floor aerobics (lateral movements). There are two background exercisers, both demo excellent form. This workout is the most intensive of the PF cardio workouts (Harmony, Plus & original) because it just jumps right into the workout w/ upper & lower body movements (other PF cardio generally start w/ movements for lower or upper, then add in the other, at a slower pace), and there are more exercises w/ hops, explosiveness (lateral skaters, calf pumps), fast feet (shuffles, chasse) & powerful arms (fast movement w/ large range of motion). It still would count for a low intermediate- high beginner workout, but is a solid cardio workout (for a short time frame & no equipment). Stephanie cues well & provides clear instruction w/ encouragement.

Music: canned, instrumental

Set: airy space w/ wood floor, greyish walls w/ various fitness equipment in the space.

Equipment: flat resistance band is used as a marker to travel over or around

Warm-up
Overhead arms w/ inhalation, reverse motion> step touch w/ arms to side> add alternating arm circles> grapevine> squat w/ overhead arms> spinal rolls> marches (wide stance)> narrow stance> alternating V-step w/ arms> alternating step knee> alternating knee repeater> lift & lower w/ split leg stance (one in rear, one in front) w/ arm sweep to front> hamstring stretch (lower & lift, w/ flexed foot/straight leg in front, leg bends & straightens in rear)> alternating knee lifts> alternating front kicks w/ punches to front> repeat entire sequence (work through other side)> repeat sequence on both sides (reduce reps for each exercise, minus the split leg & hamstring stretch).

Work portion

Kickboxing
Step touch (right) w/ small torso twist (arms in guard position)> add jab, cross (turn to face side w/ punches)> bob & weave, (bent over) low position of upper body> upright position of upper body> chasse (3 alternating fast steps, on balls of feet, then cross foot in back of other)> marches> jump rope> repeat sequence on other side.
Jab, cross> add knee lift> add knee repeater> bob & weave> chasse> marches> jump rope> repeat on other side.

Vertical band (band used as marker to travel over or forward/backward)
Marches> alternating V-step> alternating step hamstring curls> travel forward & back w/ movement> alternating step touch (side) w/ press down arms (bicep curls w/ bigger range of motion)> travel forward & back w/ movement> alternate two exercises: travel forward w/ hamstring curl, travel backward w/ step touch> alternating step straddle (knee lift, one step w/ each foot)> knee repeater (right)> repeat sequence on other side.

After knee repeater> add Samba (right), 7> alternating step glute (lift to rear) w/ punches forward> glute repeater> repeat on other side> repeat sequence (start from V-step), samba reps reduce to 3.

Floor aerobics
Grapevine w/ overhead arm reach & pull-down> shuffles (to side)> step touch w/ overhead arm reach & pull-down> step hop (lateral skater) w/ row arms> low jack (step tap) w/ single arm reach overhead> side lunges w/ press (punches down)> calf pumps w/ overhead reach & pull-down> repeat sequence.

Cool-down
Overhead arms w/ inhalation, reverse motion> calf/heel stretch (straight back leg, bent front leg)> add overhead arms> hip flexor stretch (back & front legs bent w/ pelvic tuck), repeat on other side> quad stretch, both sides> overheads arms w/ inhalation, reverse motion. 


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