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Restart Your Movement

Happy New Year!

Do you have fitness goals that you are looking to restart in this year? Or are you currently exercising, but need some guidance?


To kick off 2020, I am breaking down one of my workout templates that you can purchase through EmPower U Health and Wellness.


Continue reading for a FREE month-long workout! If you want access to the video links that are embedded in this template, you can purchase the workout through EmPower U's shop!


This workout is designed to tone your muscles while burning fat. It is great if you are looking to restart your fitness regimen or are new to exercise. This template contains a warm-up, strength training workout, and aerobic workout for a total of 6 workouts per week. It should be completed for at least 4 weeks prior to moving on to Level 2 (find level two at the EmPower U shop). Alternate the strength and aerobic workouts to allow your muscles to rest.


Equipment Needed: Swiss ball, dumbbells, bands.

Optional Equipment: Treadmill.

Weekly Workout Schedule

  • Monday Warm-Up, Strength Training Circuit, Cool-Down

  • Tuesday Warm-Up, Walking Interval Workout, Cool-Down

  • Wednesday Warm-Up, Strength Training Circuit, Cool-Down

  • Thursday Warm-Up, Walking Interval Workout, Cool-Down

  • Friday Warm-Up, Strength Training Circuit, Cool-Down

  • Saturday Warm-Up, Walking Interval Workout, Cool-Down

  • Sunday Rest!


Warm-Up

Always start your workout with a warm-up. This preps your muscles and joints for physical activity, helps with recovery, and prevents injury.


Strength Training Circuit

Strength exercises can increase fat burning by increasing muscle mass. It also is recommended to complete strength training exercises at least 2 x per week for overall health. This program is to be completed like a circuit so it strengthens muscles and works your heart too. If you don't know how do to one of these exercises you can purchase the complete workout on EmPower U's store for video links.


Aerobic Workout

Current exercise guidelines recommend at least 150 minutes of moderate intensity physical activity OR 75 minutes of vigorous intensity physical activity per week. Moderate intensity is working out to a level of intensity so that you can talk in full sentences, but not sing. Vigorous intensity is working out to a level of intensity so that you can speak in 2-3 word sentences, but not full sentences. Start the cardio workout below and increase the level of intensity to match your level of fitness! This can be a running interval workout if walking is too easy.

Cool-Down

Always end your workout with a cool-down. This allows your muscles to relax naturally, decreases muscle soreness, and prevents injury. Walking or jogging for 5-10 minutes is a great cool down and end your workout by stretching your major muscle groups.

What are your fitness or health goals for 2020?

Share this post on social media with your fitness or health goal for 2020 or comment on this post directly for a chance to be entered into the 2020 EmPower U Goal Challenge.


2 lucky entrants will win a 2020 EmPower U Fitness Pack that includes:

  • EmPower U Fitness Template - Restart Your Movement Level 1

  • EmPower U Fitness Template - Restart Your Movement Level 2

  • FREE - 15 minute health consult with Dr. Emma

  • Sample size EmPower U Beauty - muscle recovery salt soak


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