WARNINGS & GUIDELINES Carefully read and follow these important warnings and guidelines prior to exercising.

in conjunction with your doctor, should reduce the likelihood of injury and increase your chances of success. Before using this product, please consult your personal physician for a complete physical examination. Frequent and strenuous should be approved by your doctor. If any discomfort should result from your use of this product, stop exercising and consult your doctor. Proper use of this product is essential. Please keep all children away from the equipment during use and when equipment is unattended. Always wear appropriate Make your move to a healthier you clothing, including athletic shoes when exercising. Do not wear loose clothing that could become caught during exercise. Periodic maintenance is required on all exercise equipment in order to keep it in good condition. Inspect product for cuts, tears or abrasions prior to each to be active, healthy, and strong. use. Maintain proper form and perform all in a slow, controlled manner. Elbows, It’s your moment of truth. Make your move to Empower. knees and shoulders should be unlocked and relaxed. Injury may result if proper form is not Visit www.empowerfitness.com

unable to complete a set of repetitions without feeling overly fatigued or without maintaining

FUSION FIT BONUS WORKOUT • If you are just beginning a cardio program, start slowly and gradually increase your duration the form for each exercise. and frequency (times per week). • Beginners should start with 10–12 repetitions. To progress, add a second set for each exercise. • Proper nutrition is essential for making healthy, permanent changes to your life and body. • Allow at least 24 hours between workouts to allow the body to recover. Eat 5–6 small, well-balanced meals throughout the day. • Muscle soreness is common 24–48 hours after a strength training workout. Stretching can help • Always start your day with water. Drink water throughout the day including before, during, reduce soreness. and after your workout. • Supplement your strength training with a cardiovascular program, performing at least 20-30 minutes of cardio, 3–4 days a week.

weighted weighted sit-up ARMS, ABS ABS, ARMS

of your chest. • Extend the arms out straight above the chest. with both hands. • Brace the stomach muscles and curl up so the • Perform a sit-up by lifting your arms and body up. Extend the disc out in front of you. • Lower your body down and touch the disc starting position. • Perform for the desired number of reps. • Perform for the desired number of reps.

russian twist one-arm chest press ABS ARMS, CHEST • Contract your abs and sit at about a 45-degree angle. • Hold the disc with both hands directly in front of you. balanced in your left palm, elbow bent and hand at shoulder. Fingers should be pointed • Twist slowly from your torso to your left and touch toward your head. • Push the disc up slowly until arm is fully extended. • Twist your torso and touch the disc to the right side. If unstable, use left hand to balance disc. • Perform for the desired number of reps. • Slowly, bring disc back to starting position, keeping full control of disc at all times. • Perform desired number of reps before switching to right side.

around the world ARMS, ABS ABS, ARMS, BACK • Stand with your feet hip-width apart with • Stand with the knees slightly bent, feet close a slight bend in your knees. Keeping your spine in neutral, lift the disc overhead. • Raise the disc over head keeping the arms • Begin to circle the disc to the right, in and back straight. the largest circles you can make, while • Return to starting position. maintaining a still and stable torso. • Perform desired number of reps. • Perform consecutive circles for desired number of reps before switching directions.

reverse with lying press ABS, ARMS, LEGS, BUTT ABS, ARMS • Stand holding the disc in front of you. hands over your chest, arms fully extended. • Raise the disc overhead. • Keeping your core engaged, lower the disc • Step one leg back into a behind your head, stopping when disc touches lunge—bending your front knee, lowering • Bring the disc back to the starting position, your hips so that your straightening your arms. front thigh is parallel • Perform desired number of reps.

• Return to a standing position, lowering the disc to its original position. • Perform desired number of reps alternating legs.

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