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HomeWeight LossUnleash Your Potential with our EMPOWER ADVANCED Program!

Unleash Your Potential with our EMPOWER ADVANCED Program!


Are you ready to take your strength, fitness, and confidence to the next level?

Introducing our BRAND NEW Empower Advanced Program launching in The Healthy Mummy App this January! The ultimate challenge designed to push you harder and help you smash your fitness goals like never before!

If you’ve experienced the transformative benefits of our original EMPOWER Program, you’re going to love this next-level addition. This program has been specially crafted to up the ante with the brutal yet beautiful inclusion of supersets and tempo. These dynamic techniques will not only increase intensity but also help you build strength, burn fat, and sculpt your body faster than ever.

Why You’ll Love our Empower Advanced Program

The Empower Advanced Program is all about targeted, results-driven training. It’s structured around 4 high-impact days per week, with each session focusing on specific muscle groups to ensure maximum effectiveness. Here’s what you can expect:

  • Day 1: Chest & Biceps
  • Day 2: Lower Body
  • Day 3: REST
  • Day 4: Back & Triceps
  • Day 5: Total Body
  • Day 6: REST
  • Day 7: REST

Every session is packed with expertly designed exercises to challenge your strength and endurance while keeping your workouts fresh and exciting. Supersets and tempo work add an extra layer of intensity, helping you break through plateaus and build lean, toned muscle.

Why Rest Days Are Essential

Rest days are a crucial part of any effective fitness program, and the Empower Advanced  Program is no exception. Taking time to rest allows your muscles to repair and rebuild, which is essential for strength and growth. It also prevents overtraining, reduces the risk of injury, and helps improve overall performance. By giving your body the time it needs to recover, you’ll maximise your training potential and be ready to hit each workout with energy and focus.

Remember, progress happens both in and out of the gym, rest is where the magic of recovery takes place! See more tips for optimal results recovery here.

We know protein is also crucial for recovery and building lean muscle mass,  see these 10 facts about PROTEIN and find out exactly how much protein you should be incorporating into your diet daily.

A Sneak Peek at a Workout Day

Here’s an example of what you’ll find in a typical Advanced Empower Program session:

Upper Body: Chest & Biceps

Warm-Up: Spend 5 minutes gently warming up your body.

  • Laying Press:
    • 12 reps × Moderate weight | Tempo: 2/2 | 60 seconds rest
    • Repeat for 3 sets
  • Superset 1: Bicep Curls & Overhead Press
    • Bicep Curls: 12 reps × Moderate weight | Tempo: 2/2 | 60 seconds rest
    • Overhead Press: 12 reps × Moderate weight | Tempo: 2/2 | 60 seconds rest
    • Bicep Curls: 12 reps × Moderate weight | Tempo: 2/2 | 60 seconds rest
    • Overhead Press: 12 reps × Moderate weight | Tempo: 2/2 | 60 seconds rest
    • Bicep Curls: 12 reps × Moderate weight | Tempo: 2/2 | 60 seconds rest
    • Overhead Press: 12 reps × Moderate weight | Tempo: 2/2 | 60 seconds rest
  • Superset 2: Hammer Curls & High Plank
    • Hammer Curls: 12 reps × Moderate weight | Tempo: 1/1/2 | 60 seconds rest 
    • High Plank: 1 × 40-second hold OR as long as you can maintain correct form | 60 seconds rest
    • Hammer Curls: 12 reps × Moderate weight | Tempo: 1/1/2 | 60 seconds rest 
    • High Plank: 1 × 40-second hold OR as long as you can maintain correct form | 60 seconds rest
    • Hammer Curls: 12 reps × Moderate weight | Tempo: 1/1/2 | 60 seconds rest 
    • High Plank: 1 × 40-second hold OR as long as you can maintain correct form | 60 seconds rest

Cool-Down: Spend 5 minutes cooling down and stretching to enhance recovery.

Jade with Dumbells EMPOWER

Want to know more about lifting weights and technique? We’ve got you covered here.

The Benefits of Supersets and Tempo 

By incorporating supersets, where you perform two exercises back-to-back with minimal rest, you’ll keep your heart rate up while maximising muscle engagement. Tempo focuses on controlling the speed of each movement, adding time under tension for more effective muscle growth and strength gains.

Consistently using these methods will challenge your body and deliver incredible results.

Who Is This Program For?

The Empower Advanced Program is perfect for anyone who wants to level up their workouts. Whether you’re looking to break through a fitness plateau, enhance your strength, or see faster progress, this program is for you. It’s challenging but achievable, and we’ll be with you every step of the way!

Not quite sure you are ready for advanced just yet? Try our original  EMPOWER Program first, available in The Healthy Mummy App.

Ready to Get Started?

The Empower Advanced Program is launching this January in The Healthy Mummy App!

Take the leap, commit to your goals, and see what your body is truly capable of. Let’s smash 2025 together! Your strongest, fittest, and most empowered self is just a workout away.

Find out more about our January 28 Challenge here!

Fitness CTA v2

Join the number 1 holistic health program used by over 200,000 mums

No Equipment or Gym Membership needed
Workout from the comfort of home (suitable for beginner to advanced)

Over 600 Guided Workouts
Including Belly & Booty Busting, HIIT, Power Yoga, Baby Wearing, Core & MORE

Get motivated, stay motivated
With support from MyCoach and MindPower features

In 28 days
You’ll feel fitter, stronger and more confident than before!



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