EMPOWERED SESSIONS

H E A L T H & F I T N E S S C O M M U N I T Y

B E G I N N E R S E S S I O N S

BEGINNER FRIENDLY - CARDIO +

CHOOSE A SESSION TO COMPLETE

SESSION A

Attempt each exercise to your greatest ability and at your own pace.

30 SECOND PLANK

SITUPS

X 50

20 MINUTE

JOG

SITUPS

X 50

30 SECOND PLANK

GO TO EASY MODE

Needing an easy day? Try Easy Mode to decrease the intensity of your session.

EASY MODE

ENHANCE YOUR SESSION

If you want to get more out of each Workout pair your sessions with a Challenge.

CHALLENGES +

SESSION B

Attempt each exercise to your greatest ability and at your own pace.

20 X PUSH UPS

SIT UPS

X 100

REQUIRES APPROX 12 - 15 STAIR STEPS

WALK

UP & DOWN STAIRS

X 3

JOG/RUN

UP & DOWN STAIRS

X 2

5 X REST & REPEAT

CHEST STRETCH

HOLD 3 - 5 SECONDS

HAMSTRING STRETCH

HOLD 3 - 5 SECONDS EACH LEG

EMPOWERED COACHES

Connect with a Fitness Coach who can provide expert advice for optimizing your workout sessions.

FIND A COACH

SESSION C

Attempt each exercise to your greatest ability and at your own pace.

JUMPING JACKS

X 25

25 X SIT UPS

PUSH UPS

X 5 - 10

3 X REST & REPEAT

2 MILE

JOG

CHEST STRETCH

HOLD 3 - 5 SECONDS

TRY EASY MODE

WORKOUT TIPS:

Use proper form to avoid injuries.
Get proper sleep and wear shoes and attire that offer the support you need.
Workouts are most effective with the proper diet.
Stay focused on your goals.

THE RECOMMENDED EASY MODE/BEGINNER TIMEFRAME IS 30 DAYS OR LESS.