Empower Workout

Empower Workout

You may remember awhile back I wrote about a kettlebell I was using from a company called Empower Fitness.  Well,  a few months ago I was sent a few pieces of exercise equipment to test out.  I love adding new things to our little home gym so I was excited with the chance to try something new 🙂

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I enjoy the versatility of their equipment and the way that they are designed by women for women.  Which was definitely evident in the two new pieces they sent me to try out.

Fusion Fit Disc with C3 Workout

The Fusion Fit Disc is a tool created for a total body workout.  At just 7 pounds it’s very versatile and extremely easy to use.

Flex Links


The Flex Links are a great strength tool that can be adjusted for your desired resistance.  By moving your hands on the ladders you can get up to 25 lbs of resistance depending on your exercise.  Plus it’s compact and portable.  Perfect to throw in your purse for you lunch break workout (totally thinking of you Kim 🙂

I love to create new workouts so of course I had to come up with a fun one using just these two pieces of equipment.

bannerBegin with a short warm up of jogging in place, jumping jacks, butt kicks, air squats and alternating lunges.  Then complete the circuit 2-3 times through.



30 total reps

Standing with feet below the shoulders hold the disc in front of your chest.  Lunge forward with your right food keeping your knee behind your toes.  Twist over the forward leg.  Twist back to the middle and return to standing.  Repeat with the opposite leg.




30 total reps

Standing with feet just outside the shoulders, hold the disc with one hand.  Squat down slightly then swing the disc above your head as you stand.  Squat back down as you swing the disc back down and switch hands.  Repeat.



15 reps each side

Stand with your feet just outside your shoulders holding the disc in front of you.  Squat down bringing the disc to the outside of your right foot.  As you stand, twist to the left and raise the disc above your head.  Complete 15 times on one side then repeat on the left 15 times.



15 total reps

Stand on the flex links with feet just below the shoulders.  Bend over from the waist keeping your neck and back straight.  Pull flex links up as close to your armpit as possible then lower back down and repeat.



15 reps each arm

Stand on one end of the flex link holding the other end in the same arm as the foot on the link.  Curl the band up to your shoulder then back down again.  Repeat on the opposite side after 15 reps are completed.



15 total reps

Place hands on outside of the disc and push your body into a plank position.  From there, lower your chest down until it touches the center of the disc.  Push yourself back up to plank and repeat.



15 total reps

Place your feet on the center of the flex link holding the end handles in both hands.  Raise your legs into the air holding a boat or V position.  Pull your hands back to your arm pits then return and repeat while balancing in boat.



30 reps 

Lay on the ground with your knees bent and feet on the ground holding the disc against your chest.  Sit up keeping your back as straight as possible (I know, mines not, I have issues) then return to the ground.  Repeat.



30 total reps

Sitting on the ground with the disc against your chest, bend your knees and lift parallel to the ground.  Keep your back straight and twist to one side, then the other.



30 total reps

Lay flat on the ground with your feet together holding the disc above your head.  Bring your legs and disc up to meet in a V then lower legs down twisted to the right and bring the disc back above your head to the left.  Repeat in the opposite direction.

If you don’t have the equipment, you can check out where to purchase it here or can modify using barbells, kettlebells, or whatever you’d like!


  • Do you have a home gym?  
  • If so, what’s your favorite piece of equipment?  
  • What’s one thing you’d love to have in your home gym? 
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  1. That disc thing looks so cool!!! I’d love to have that as part of my home workout collection. You could do all sorts of stuff with it.

  2. This looks like a great workout! The fit disc looks awesome!

    We do have a mini home gym in our basement. We have a weight bench, barbell, lat machine, elliptical and dumbbells. I wish we had a tread mill though, but our basement is on the small side, so we really wouldn’t have enough room for it. The other thing I want, which would be much more practical and less expensive is an exercise ball. We use one at the Zumba studio I go to and I love it, so I definitely want to buy one for home too.

  3. That fusion fit disc looks awesome! So much you can do with it!

  4. This looks awesome! I love the equipment for all those moves!!

  5. I love the flex links!

    I have to say the kettlebell is probably my favorite piece of equipment because it is so versatile.

  6. This looks like such a good workout lady! That equipment looks fun and versatile. It’s definitely unique too, I’ve never seen anything like either one.

  7. This is probably the coolest piece of fitness equipment I’ve seen for a long time!!