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Empower Core Trial

This document provides instructions for a 7-day core workout program. The Week 1 workout consists of 3 exercises done in circuits. Exercise 1 includes 3 sets of plank holds and toe touches/reverse crunches superset. Exercise 2 is a circuit of side plank holds, plank jump outs, crunches, dead bugs, and bicycle crunches done 3 times through with a 1 minute rest between circuits. The document also provides a disclaimer about risks of exercise and limits EMRICKETTZ's liability.

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KateByee
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371 views6 pages

Empower Core Trial

This document provides instructions for a 7-day core workout program. The Week 1 workout consists of 3 exercises done in circuits. Exercise 1 includes 3 sets of plank holds and toe touches/reverse crunches superset. Exercise 2 is a circuit of side plank holds, plank jump outs, crunches, dead bugs, and bicycle crunches done 3 times through with a 1 minute rest between circuits. The document also provides a disclaimer about risks of exercise and limits EMRICKETTZ's liability.

Uploaded by

KateByee
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

7 Day Free Trial

Week 1

Exercise 1: Complete 3 sets, with a 45 second rest between each set before moving on to exercise 2.

Plank Hold | 45-60 seconds REST 45 SEC | REPEAT 3 TIMES

Exercise 2: This is a “superset” which means do both exercises back to back, with no rest between.
Then rest for 45 seconds after you’ve completed both. Repeat for 3 sets then move on to exercise 3.

TOE TOUCHES | X 15

REVERSE CRUNCHES | x 10

REST 45 SEC | REPEAT 3 TIMES

Exercise 3: Complete 3 sets, with a 45 second rest between each set. After your third
set, the workout is complete.

SIDE Plank Hold | 30 seconds EACH SIDE


Week 1

This workout is a circuit. Complete each exercise back to back with no rest in-between.
At the end of each circuit, rest for 60 seconds. Repeat the circuit 3 times through.

PLANK JUMP OUTS |20

CRUNCHES | 10

DEAD BUGS | 12 [6 each side]

BICYCLE CRUNCHES | 20 [10 each side]

REST 1 MIN | REPEAT 3 TIMES


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Can be used on any EMPOWER guide, excluding bundles.
legal & disclaimer
Information provided from the EMPOWER: Core 1.0 guide does not claim to be and should never be treated as
medical advice. We would advise that you seek advice from your doctor before partaking in any exercises referenced in
EMPOWER: Core 1.0, particularly if you have any medical condition(s), are currently taking medication, are pregnant
or have any related concerns. We strongly advise that you DO NOT partake in any EMPOWER: Core 1.0 exercises
if you have experienced asthma, diabetes, a heart condition, growth condition or have experienced chest pains or
dizziness in the last month.

By partaking in the EMPOWER: Core 1.0 guide, you acknowledge that there is always an element of risk involved with
any physical exercise and to do so is solely at your own risk. In the event that you should feel discomfort or pain during
an exercise you should stop immediately and seek medical assistance as required. You recognise that to partake in
these exercises is an entirely voluntary decision and that you are free to stop at will.

You agree that neither Emily Ricketts (the author of this guide), nor EMRICKETTZ Ltd, is liable to you and/or
any third party for or in connection with: losses not caused by our breach of these terms and conditions; or any
consequential or incidental losses which are a side effect of the main loss or damage and not reasonably foreseeable by
us and you at the time of entering into these terms and conditions.

EMRICKETTZ Ltd does not exclude or limit in any way its liability for a breach of the terms implied by applicable
consumer protection legislation in England and Wales (to the extent they cannot be excluded by law).

Neither Emily Ricketts (the author of this guide), nor EMRICKETTZ Ltd, is liable for any injury, loss, claim, damage
or any special, exemplary, punitive, indirect or consequential damages of any kind, which arises out of or is in any way
connected with your participation in any exercises.
#empowerbyem | @emrickettz @empowerbyem

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