PowerFit Plus “Total Express” is 20 min. total body (band) resistance workout led by Stephanie Huckabee. It consists of mostly weighted, standing exercises, but there are some bodyweight exercises sequenced into the standing section to elevate heart rate. The brief section of floor exercises consist of push-ups, planks & stretches. This workout is part of the PowerFit Plus set that includes the "Cardio Kick" workout (on separate discs). I think it’s a solid total body workout, it has similar exercises to the other PF total body workouts (common exercises that work major muscle groups) but w/ different rep focus (incorporates the 3 count hold and/or pulse in this workout). 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.

Cast; two background exercises who demo great form w/ constant smiling.



Equipment: flat resistance band

Warm-up
Overhead arms w/ inhalation, reverse motion
> Alternating side step (hands on hips)> add arm sweep to front> samba (right)> add alternating overhead arms & sweep down in back of body> lift & lower in split leg stance (rear leg is straight) w/ arm sweep to front> pelvic tuck/hip flexor stretch (rear leg is bends w/ tuck) w/ arm sweep to front & pull back> squats w/overhead arms> spinal rolls> marches> repeat sequence (work through other side).

Alternating shift/lunge to side in plie/sumo squat position> add alternating single overhead arm reach> add alternating single arm reach to floor (more knee level)> walk feet in to narrow stance & roll up to standing position> Overhead arms w/ inhalation, reverse motion.


Work Section
Standing
Squats: band under both feet, held in both hands, wide stance>deeper range of motion> 3 count hold in lowered position.

Upright row: double arm, band under front foot & crossed> alternating single arms> double arm.

Lat row: from previous position, turn to face side> single arm, both ends of band held in one hand> 3 count pulse at top> stretch: spinal roll.

Single leg squat: start in same body position w/ band held in both hands & lowered position of squat/lunge, single reps> 2 count lift & lower> repeat sequence.

Repeat lat row & single leg squat sequence on other side.


Leg Abductions w/ bicep curls: from previous position, turn to face front (band under non-traveling leg)> perform leg (lift) abduction to side> add double arm bicep curl arm> 3 count hold at top> repeat on other side.

Tricep kickback: double arm (band held under front foot)> alternate single arm> repeat sequence.

Dips (rear lunge): from previous position, turn to face side w/ band held in both hands (band under non-traveling leg)> perform rear lunge> add medial shoulder raise.

Posterior flies (raises): face front & place band under other foot, hinge forward (at hips), bent arms, perform single reps> 2 count lift & lower.

Repeat dip sequence on other side, but add frontal raise (medial for previous set).

Marches (bodyweight)> alternate side squat> faster pace w/ press (down) arms> marches> power marches> repeat sequence.

Plie w/ bicep curl: band under right foot, held w/ both hands, start in lowered position> perform plies> add bicep curl w/ palms facing up (left arm lifts to front, right lifts to side).

Double (arm) bent row: split leg stance w/ band under front foot> perform single reps> 3 count pulse at top.

Repeat Plie w/ bicep curl sequence on other side.

Sumo/plie squats (bodyweight): start in lowered position> lift w/ knee lift, alternating sides> add overhead arm pull down w/ knee lift> walk feet in & roll to standing position

Floor
Push-ups: on knees> 3 count at lowered position>modified cobra> planks (on elbows/forearms & knees)> planks on toes> modified cobra.

Cool-down
Table position (on all fours)> cat/cow (spinal rolls & reverse position)> transition into standing position.

Plie position> shift to one side for static hold, both sides> walk feet in> hamstring stretch (front foot flexed, bent back leg)w/ shoulder (bent arm stretches across chest, other arm holds it), both sides> chest stretch (hands clasp, straight arms in back of body)> upper back/shoulder stretch (hands clasp, straight arms, in front of body)> repeat the chest stretch> side bend w/ single overhead arm, both sides> overhead arms w/ inhalation, reverse motion.

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