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WEEK 1
LOWER BODY 1

This workout has a superset included, which means you will complete exercises 4 & 5 back to back, with no rest
in-between. Rest for 1 minute after the second exercise and complete the superset 3 times in total before moving
onto the next exercise.

GOBLET SQUATS 3 sets | 12 reps | 1 min rest ROMANIAN DEADLIFTS 3 sets | 12 reps | 1 min rest
EXERCISE 1:

EXERCISE 2:

SUPERSET

DB SINGLE LEG HIP THRUST 3 sets | 12 reps [ES] | 1 min rest ALTERNATING LUNGES 3 sets | 45 SECS | no rest
EXERCISE 3:

EXERCISE 4:

SUPERSET

WALL SIT HOLD 3 sets | 30 SECS | 1 min rest BANDED CRAB WALKS 3 sets | 10 reps [ES] | 45 SECS rest
EXERCISE 5:

EXERCISE 6:
 WEEK 1
UPPER BODY 1

There are two separate supersets in this workout, labelled

‘Superset 1’ and ‘Superset 2’. Each superset should be Press-ups 3 sets | 8 reps | 1 min rest
completed by doing the exercises back to back, with no
rest in-between. Once you’ve completed both exercises,
rest for 1 minute and perform 3 sets in total before
moving on to the next superset.

EXERCISE 1:
The Press-ups and the Tricep Dips can be done with bent
knees to make these movements easier.

SUPERSET 1 SUPERSET 1

Single arm row 3 sets | 10 reps [es] | no rest Standing bicep curl 3 sets | 10 reps | 1 min rest
EXERCISE 2:

EXERCISE 3:

SUPERSET 2 SUPERSET 2

SEATED ARNOLD PRESS 3 sets | 10 REPS | NO rest TRICEP DIPS 3 sets | 10 REPS | 1 min rest
EXERCISE 4:

EXERCISE 5:

BENT OVER REVERSE FLYS 3 sets | 12 reps | 45 SECS rest BICYCLE CRUNCHES 3 sets | 10 REPS [ES] | 45 SECS rest
EXERCISE 6:

EXERCISE 7:
 WEEK 1
LOWER BODY 2

This workout has a tri-set included, which means you will complete exercises 4, 5 & 6 back to back, with no rest
in-between. Rest for 1 minute after the third exercise and complete the tri-set 3 times in total before moving
onto the next exercise.

DUMBBELL FRONT SQUAT 3 sets | 12 reps | 1 min rest DUMBBELL GLUTE BRIDGE 3 sets | 12 reps | 1 min rest
EXERCISE 1:

EXERCISE 2:

TRI-SET

DUMBBELL STEP UPS 3 sets | 10 reps [Es] | 1 min rest DUMBBELL HAMSTRING CURLS 3 sets | 10 REPS | no rest
EXERCISE 3:

EXERCISE 4:

TRI-SET TRI-SET

BODYWEIGHT LEG EXTENSIONS 3 sets | 10 REPS | NO rest BANDED SEATED ABDUCTION 3 sets | 20 reps | 1 MIN rest
EXERCISE 5:

EXERCISE 6:
 WEEK 1
UPPER BODY 2

This workout has a tri-set included, which means you

will complete exercises 3, 4 & 5 back to back, with no rest STANDING DUMBBELL PRESS 3 sets | 10 reps | 1 min rest
in-between. Rest for 1 minute after the third exercise and
complete the tri-set 3 times in total before moving onto
the next exercise.

EXERCISE 1:
Make sure you take note of the grip position on exercise 2
and exercise 5 as these are important.

TRI-SET

NEUTRAL GRIP BENT OVER ROWS 3 sets | 10 reps | 1 MIN rest FLOOR PRESS 3 sets | 10 reps | NO rest
EXERCISE 2:

EXERCISE 3:

TRI-SET TRI-SET

DUMBBELL SKULL CRUSHERS 3 sets | 10 REPS | NO rest STANDING HAMMER CURLS 3 sets | 10 REPS | 1 min rest
EXERCISE 4:

EXERCISE 5:

BANDED PULL-APARTS 3 sets | 15 reps | 45 SECS rest BOTTOMS UP 3 sets | 10 REPS | 45 SECS rest
EXERCISE 6:

EXERCISE 7:
 WEEK 1
FULL BODY

This workout has been created as a circuit, which means you will complete all 5 exercises back to back, with no rest
in-between. Once you’ve completed all 5 exercises, you’ll rest for 2 minutes. This circuit will then be repeated until
you reach a total of 3 times through.

CIRCUIT CIRCUIT

SQUAT TO PRESS 3 sets | 10 reps | NO rest RENEGADE ROW 3 sets | 8 reps [ES] | NO rest
EXERCISE 2:
EXERCISE 1:

CIRCUIT CIRCUIT

BURPEES 3 sets | 10 reps | NO rest REVERSE LUNGE TO LIFT 3 sets | 10 REPS [ES] | NO rest
EXERCISE 4:
EXERCISE 3:

CIRCUIT

PLANK HOLD 3 sets | 45 SECS | 2 minS rest

EXERCISE 5:
 Week 1

This week’s optional challenge is a brutal squat jump & press-up super-set
pyramid. Complete 10 Squat Jumps, followed by 10 Press-ups, then 9,9,8,8... all
the way down to 1. No rest between, but take a breather if you need it.

10 x Jump squats | 10 press-ups

9 x Jump squats | 9 press-ups

8 x Jump squats | 8 press-ups

7 x Jump squats | 7 press-ups

6 x Jump squats | 6 press-ups

5 x Jump squats | 5 press-ups

4 x Jump squats | 4 press-ups

3 x Jump squats | 3 press-ups

2 x Jump squats | 2 press-ups

1 x Jump squats | 1 press-ups

Challenge complete! Don’t forget to snap a sweaty selfie & tag it

using #EMPOWER & @emrickettz on Instagram so I can see!
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 legal & disclaimer
Information provided from the EMPOWER: Home 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: Home 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: Home 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: Home 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.
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