Equipment: 
- Two dumbbells, extra heavy and heavy (I'm using 15kg/33lb and 10kg/22lb).
- A box or stable chair.
- Something to elevate your heels (I'm using a weight plate).

Routine:
10 1-1/4 Cyclist Squats
10+10 Single Leg Hip Thrusts
10+10 Step-ups
Finishing with 3 rounds of:
5 Knee Tucks to Navasana
5+5 Leg Lifts with Navasana Hold

Enjoy!

25-Min Lower Body and Core

Equipment: Yoga mat. 

A quick practice to wake up your body. Do it as you wake up or anytime during the day when you need to reset your body.

Enjoy!

12-Min Wake-up Practice

Equipment: yoga mat, resistance band (medium to hard) and a chair or bench. 

Routine:
15+15 Bridge March
15+15 Quadruped Hip Extension
15+15 Single Leg Elevated Bridge
15+15 Lateral Walks

Enjoy!

20-Min Mini-Band/Glutes

Equipment: a medium weight dumbbell - optional to have 2, one heavier -.

Routine:
10+10 Single Arm Clean & Press
10 Push-ups in between sides
-
8+8 Curl and Press
20 Squat Pulses between sides
-
8+8 Overhead Lunges
10 Count Single Arm Forearm Plank in between sides.

Enjoy!

30-Min Upper Body and More

Equipment: 1 set of heavy weight dumbbells (I'm using 10kg/22lbs each).

Routine:
10 Push Presses
15 Squat Pulses
10 Bent Over Rows
10+10 Kickstand RDL's
8+8 Overhead Lunges
15 Sec Dumbbell Press Hollow Hold

Enjoy!

Full Body (Own Pace)

Equipment: 
A set of heavy dumbbells -I'm using 10kg/22lb each-.
A set of medium weight dumbbells -I'm using 8kg/17lb each-.
A foamroller or slider.

Routine:
10 Push Presses
10 Supine Tricep Extensions
20 Alternating Bicep Curls
5 Forearm Plank Rocks

Enjoy!

15-Min Arms and Abs

Equipment: yoga mat, 2 yoga blocks and a dowel/broomstick.

A short sequence moving through the whole body, it works as a warm-up, cool down or just as a wake-up practice.

Enjoy!

17-Min Warm-up Routine

Equipment: an extra heavy dumbbell (bring the heaviest you have) - I'm using 15kg/33lb and a bench/box/sofa.

Routine:
10 Goblet Squats
8+8 Kickstand RDL's
8+8 Bulgarian Split Squats

Enjoy!

15-Min Lower Body 🔥

Equipment: A set of heavy dumbbells - I'm using 10kg/22lb each -.

Routine:
10+10 Farmer's Press
20 Alternating See-Saw Rows
20 Alternating Bicep Curls

Straight into:
3 Rounds of:
15 Supine Knee Tucks
15 Forearm Plank Hip Twists

Enjoy!

25-Min Upper Body and Core

Equipment: a set of heavy dumbbells -I'm using 12,5kg/27lb each-.

Routine:
10 1-1/4 Goblet Squat
10+10 Single Leg Hip Thrusts
10+10 Step-ups
12 Deadlifts

Enjoy!

20-Min Quick Lower Body

Welcome to my Playbook app! Here you will find my exact daily workouts, yoga + kettlebell classes, warm-ups and tutorials to help you build strength and flexibility.

Weekly Workouts

Over the course of the next 6 weeks, this program will help you increase your strength and endurance through resistance training and aerobic work.

This is an intermediate program and is for those who have already trained with weights before.

Each week consists of 5 different workouts, 1 active rest day and 1 full rest day.
A workout consists of a weight training session (3 Rounds) followed by a 5-min aerobic work and a cool down.

Day 1 - Push and Squat
Day 2 - Pull and Hinge
Day 3 - Active Rest
Day 4 - Push and Pull
Day 5 - Squat and Hinge
Day 6 - Arms and Core
Day 7 - Full Rest

Please message me with any questions, and don't forget to tag me on IG @lizette_pompa to see your progress

6 Week Strength

Welcome to this new program!

Here you can find basic information about how this program works and how to schedule it.

Don't hesitate to send me a message if you have any questions.

Welcome to the Program

In this video, I'm showing you which weights I'm using during the workouts and what I mean by light, medium, heavy, or extra heavy.

Remember that this is just what I'm using to give you a point of reference, but it does not mean you have to use the same weight.

Let me know if you have any questions.

Weights I'm Using

Full-body warm-up to do before any workout.

Warm-up 1

Warm-up 2

Warm-up 3

Equipment:
- Barbell (optional)
- 1 Set of Heavy Dumbbells
- 1 Extra Heavy Dumbbell
- Box (box jumps)
- Wall Space
- Anything you need for handstand push-ups


Recommended weights: 
Heavy DB’s: 6kg/13lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
10+10 Farmer's Press
10 Back/Goblet Squats (31X0)
10 Push-ups (Weighted)
10+10 Short Stance Lunges
10+10 Push Presses
10+10 Stand-ups

5-Min
8 Box Jumps
6 Handstand Push-ups

Enjoy!

Week 1/Day 1

Equipment:
- Pull-up Bar
- Barbell (Optional)
- 1 Set Medium Weight Dumbbells
- 1 Heavy Dumbbell
- 1 Extra Heavy Dumbbell
- 1 Medium/Heavy Kettlebell

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 6kg/13lb to 10kg/22lb. Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
3 Pull-ups/Negative
10 Hip Thrusts
10+10 Single Arm Row
8+8 Kickstand RDL's
10 Bent Over Rows (30X1)
10 Frog Stance Deadlifts

5-Min
10 Kettlebell Swings
6 Single Arm KB Rows

Enjoy!

Week 1/Day 2

Equipment:
- Pull-up Bar
- A chair for negative pull-ups
- Bench
- 1 Set of Heavy Dumbbells
- 1 Extra Heavy Dumbbell
- Wall Space

Recommended weights: Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
8 Z-Presses
4 Negative Pull-ups
10 Chest Press (31X0)
10+10 Single Arm Row
10 Tricep Push-ups
12 Dumbbell Pullovers

5-Min
3 Wall Walks
6 Leglifts w/Pullovers

Enjoy!

Week 1/Day 4

Equipment:
- Bench
- 1 Set of Heavy Dumbbells
- 1 Extra Heavy Dumbbell
- Resistance Band (Medium/Heavy)
-Jump Rope

Recommended weights: Heavy DB’s: 6kg/13lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
10 Squat Pulses
10 Deadlifts (3010)
8+8 Bulgarian Split Squats
15 Banded Bridge Pulses
16 Alternating Reverse Lunges
8+8 Crossbody Kickstand RDL's

5-Min
30 Single Unders (jump rope)
10 Jumping Lunges

Week 1/Day 5

Equipment:
- Pull-up Bar
- 1 Set of Heavy Dumbbells
- 1 Set of Medium Weight Dumbbells
- 1 Medium Weight Kettlebell or Dumbbell

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 6kg/13lb to 10kg/22lb

Routine:
10 Halos
16 Alternating Bicep Curls (30X1)
8 Supine Tricep Extensions
10 Sec Hanging Knee Tuck Hold
8+8 Single Arm Arnold Press
10 Bent Over Rows

5-Min
6+6 Snatches
10 Sec DB Press Hollowbody Flutterkicks

Enjoy!

Week 1/Day 6

Equipment:
- Barbell (Optional)
- Bench
- 1 Medium Weight Dumbbell
- 1 Heavy Dumbbell
- 1 Medium/Heavy Kettlebell
- 1 Resistance Band (heavy)

Recommended weights:Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 6kg/13lb to 10kg/22lb.

Routine:
8+8 Half Kneeling Snatch to Windmill
10 Hip Thrusts 
10 Push-ups (Weighted)
15+15 Quadruped Hip Extension
10+10 Push Presses (30X0)
8+8 Kickstand RDL's

5-Min
3 Plank to Dolphin Push-ups
10 Kettlebell Swings

Week 2/Day 1

Equipment:
- Pull-up Bar
- Barbell (Optional)
- 1 Extra Heavy Dumbbell
- 1 Heavy Set of Dumbbells
- Box (for jumping)

Recommended weights: Heavy DB’s: 6kg/13lb to 10kg/22lb. Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
4 Pull-ups/Negative
10 Back/Goblet Squats
10+10 3 Point Rows
16 Alternating Cossack Squats
12 Dumbbell Pullovers (30X1)
8+8 Lunges

5-Min
6 Hanging Knee Tucks
8 Box Jumps

Week 2/Day 2

Equipment:
- Pull-up Bar
- Jump Rope
- 1 Light Dumbbell
- 1 Set of Heavy Dumbbells
- 1 Set of Medium Weight Dumbbells

Recommended weights: Light DB's: 2kg/4lb to 4kg/9lb.
Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb

Routine:
8 Push Presses
6 Jumping Pull-ups
8+8 Side Plank Row Press
10+10 Single Arm Rows
5+5 Funky Push-ups
10 Bent Over Rows (31X0)

5-Min
5+5 Side Plank Dips
30 Singe Unders (Jump Rope)

Enjoy!

Week 2/Day 4

Equipment:
1 Set of Extra Heavy Dumbbells
1 Extra Heavy Dumbbell
1 Heavy Dumbbell
1 Medium-Heavy Kettlebell
A Box

Recommended weights: Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb.

Routine:
10 Deadlifts
10+10 Courtesy Squats
15 Banded Bridge Pulses
12 Goblet Squats (30X1)
8+8 Single Leg Deadlifts
5+5 Pistols

5-Min
10 Kettlebell Swings
5+5 Bodyweight Bulgarian Split Squats

Week 2/Day 5

Equipment:
1 Set of Extra Heavy Dumbbells
1 Set of Heavy Dumbbells
1 Set of Light/Medium Dumbbells
Foam Roller

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
8+8 Hang Clean Push Press
10 Bent Over Tricep Extensions
16 Alternating Bicep Curls (30X1)
10 Chest Press
10 Sphinx to Forearm Plank
10 Upright Rows

5-Min
20 Sec Mountain Climbers
5 Forearm Plank Rocks

Week 2/Day 6

Equipment:
1 Set of Heavy Dumbbells
1 Extra Heavy Dumbbell
1 Set of Yoga Blocks or Parallettes 

Recommended weights: Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
8+8 Hang Snatch to Reverse Lunge
10+10 Farmer's Press
12 Sumo Squats
5+5 Bias Push-ups
6+6 Single Arm Rack Pause Squat (23X0)
10 Sec L-sit Hold

5-Min
5+5 Thrusters
5 Push-ups

Week 3/Day 1

Equipment: 
Pull-up Bar
Barbell (Optional)
1 Set of Medium Weight Dumbbells
1 Set of Light Dumbbells
1 Set of Extra Heavy Dumbbells
1 Medium-Heavy Kettlebell
A Box or Chair

Recommended weight: Light DB's: 2kg/4lb to 4kg/9lb.
Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
8+8 Kickstand RDL's w/Row
4 Supine Grip Pull-ups
10 Deadlifts
10 Alternating Bear Rows
10 Hip Thrusts (30X0)
10 Reverse Fly

5-Min
6 Jumping Pull-ups
10 Kettlebell Swings

Have fun!

Week 3/Day 2

Equipment:
Pull-up Bar
1 Set of Medium Weight Dumbbells
1 Set of Extra Heavy Dumbbells
A Box 

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb.

Routine:
8 Renegade Rows
8 Z-Press
4 Pull-ups
10 Chest Press
10+10 Single Arm Row (2020)
20 Sec Wall Handstand Hold 

5-Min
3 Elevated Plank to Pike Push-up
10 Bent Over Rows (fast)

You can do this!

Week 3/Day 4

Equipment:
1 Medium-Heavy Kettlebell
1 Set of Medium Weight Dumbbells
1 Set of Heavy Dumbbells
1 Extra Heavy Dumbbell
A Box or Bench (Hip Thrusts)

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
10 Kang Squats
8+8 Single Leg Deadlifts
6+6 Goblet Kneeling to Standing
10 Banded Glute Bridge (30X1)
16 Alternating Reverse Lunges
15+15 Single Leg Hip Thrusts

5-Min 
10 Jumping Lunges
10 Deadlifts

Enjoy!

Week 3/Day 5

Equipment:
Pull-up Bar
Resistance Band (Medium)
1 Set of Light Dumbbells
1 Medium Weight Dumbbell
Wall Space
Anything you need for handstand push-ups

Recommended weights:  Light DB's: 2kg/4lb to 4kg/9lb.
Medium DB's: 4kg/9lb to 8kg/17lb (per DB).

Routine:
20 Alternating Banded Lateral Bear Walks
8+8 Curl to Press
4 Pull-ups
8 Supine Tricep Extensions
10 Sec L-hang Hold
10 Plank to Dolphin Push-ups

5-Min
6 Handstand Push-ups
5+5 Hollowbody Half Leg lifts

Keep going!

Week 3/Day 6

Equipment:
Jump Rope
Box
1 Medium-Heavy Kettlebell
1 Set of Medium Weight Dumbbells
1 Heavy Dumbbell
1 Set of Extra Heavy Dumbbells
1 Weight for Push-ups (Optional)

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
8+8 Half Kneeling Snatch (30X0)
12 Kettlebell Swings
10 Push-ups (Weighted)
8+8 Elevated Foot RDL's
10+10 Seated Single Arm Arnold Press
10 Deadlifts

5-Min
5 Push-up to Deadlift
40 Single Unders (Jump Rope)

Done!

Week 4/Day 1

Equipment: 
Pull-up Bar
Box
1 Set of Medium Weight Dumbbells
1 Set of Heavy Dumbbells
1 Extra Heavy Dumbbell

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
8+8 Dual DB Split Clean
5 Negative Pull-ups (4020)
10 Squat Pulses
10+10 3 Point Rows
10+10 Short Stance Lunge
12 Pullovers

5-Min
7 Hanging Knee Tucks
8 Box Jumps

Week 4/Day 2

Equipment:
Pull-up Bar
Bench
1 Set of Medium-Weight Dumbbells
1 Set of Heavy Dumbbells
1 Medium Weight Kettlebell

Recommended weights:  Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb

Routine:
16 Alternating Bear Rows
8 Push Press (30X0)
4 Pull-ups
8+8 Bottoms-up KB Chest Press
16 Alternating Dumbbell See-Saw Rows
8+8 Half Kneeling SA Arnold Press

5-Min
8 Dumbbell Pullovers
4 Hindu Push-ups

Week 4/Day 4

Equipment:
Bench
Resistance Band (Medium/Hard)
1 Set of Medium-Weight Dumbbells
1 Heavy Dumbbell
1 Extra Heavy Dumbbell
Something to lift your heels (Book)

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
6+6 Single Leg Deadlift to Shrimp Squat
12 Rack Squats (30X0)
15 Bridge Pulses
8+8 Bulgarian Split Squats
15+15 Single Leg Banded Elevated Bridge
12 Cyclist Squats

5-Min
10 Jumping Lunges
5+5 Kickstand RDL's

Week 4/Day 5

Equipment:
1 Medium Weight Kettlebell
1 Set of Heavy Dumbbells

Recommended weights: Heavy DB’s: 8kg/17lb to 10kg/22lb

Routine:
10 Hovering Tabletop Elbow Taps
10 Halos w/Press out
10+10 Farmer's Press
10 Bent Over Rows (40X0)
20 Sec Hollowbody Flutterkicks w/DB Press
10 Bicep Curls

5-Min
6+6 Snatches
20 Sec Hollowbody Hold

Week 4/Day 6

Equipment:
Box
Jump Rope
1 Medium Weight Dumbbell
1 Heavy Dumbbell
1 Extra Heavy Dumbbell
1 Set of Yoga Blocks or Parallettes
1 Weight for Push-ups (if needed)

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
10-8-6 Weighted Push-ups
8+8 Overhead Lunges
8+8 Single Arm DB Chest Press (31X0)
12 Goblet Squats
10 Sec L-sit Hold
8+8 Step-ups

5-Min
5+5 Thrusters
40 Single Unders (Jump Rope)

Week 5/Day 1

Equipment:
Pull-up Bar
Bench
1 Set of Heavy Dumbbells
1 Medium Weight Dumbbell

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb

Routine:
10-8-6 Bent Over Rows
8+8 Single Leg Deadlifts
5 Supine Grip Pull-ups
10 Deadlifts (40X0)
12 Dumbbell Pullovers
8+8 Elevated Foot RDL's

5-Min
10 Rows
10+10 Single Leg Hip Thrusts

Week 5/Day 2

Equipment: 
Pull-up Bar
1 Set of Light Dumbbells
1 Set of Medium Weight Dumbbells
1 Set of Heavy to Extra Heavy Dumbbells

Recommended weights: Light DB's: 2kg/4lb to 4kg/9lb.
Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
10-8-6 Z-Press
4 Pull-ups
10 Alternating DB Pass Push-ups
10+10 Single Arm Row (20X0)
10+10 Single Arm Push Press
10 Reverse Fly

5-Min
5 Renegade Rows
30 Sec Bent Hollow Hold

Week 5/Day 4

Equipment:
Bench
1 Set of Heavy Dumbbells
1 Extra Heavy Dumbbell
1 Medium-Heavy Kettlebell
Something to elevate your feet 
during Drop Lunges

Recommended weights: Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
10-8-6 Hip Thrusts
16 Alternating Drop Lunges
12 Deadlifts
15 Sumo Pulses
8+8 Crossbody RDL's (30X0)
16 Alternating Cossack Squats

5-Min
10 Kettlebell Swings
10 Lunges

Week 5/Day 5

Equipment:
1 Set of Light Dumbbells
1 Set of Medium Weight Dumbbells
1 Set of Extra Heavy Dumbbells

Recommended weights: Light DB's: 2kg/4lb to 4kg/9lb.
Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
10-8-6 Curl to Press
10+10 Side Plank Row Press
10 Bent Over Rows
10 Plank to Dolphin Push-ups
10 Bent Over Tricep Extensions
20 Forearm Plank Hip Twists

5-Min
20 Sec Mountain Climbers
20 Sec Dead Bug Rocks

Week 5/Day 6

Equipment:
Box
1 Set of Medium Weight Dumbbells
1 Set of Heavy Dumbbells
1 Extra Heavy Dumbbell
Set up for your handstand push-ups

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
10-8-6 Overhead Strict Press
10+10 Single Leg Hip Thrust
8+8 Snatches
20 Banded Bridge Pulses
10 Dolphin to Push-up
10+10 Kickstand RDL's

5-Min
6 Handstand Push-ups
8 Box Jumps

Week 6/Day 1

Equipment: 
Barbell (Optional)
Pull-up Bar
1 Set of Heavy Dumbbells
1 Set of Extra Heavy Dumbbells

Recommended weights: Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
10-8-6 Back/Goblet Squats
5 Pull-ups
16 Alternating Reverse Lunges
10 Bent Over Rows
10 Alternating Pistol Squats
20 Alternating DB See-Saw Rows

5-Min
12 Air Squats
7 Hanging Knee Tucks

Enjoy!

Week 6/Day 2

Equipment:
Pull-up Bar 
Long Resistance Band
Bench
1 Medium Weight Dumbbell
1 Set of Heavy Dumbbells
1 Extra Heavy Dumbbell

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
10-8-6 Pull-ups
8+8 Hang Clean Push Press
10+10 3 Point Rows
10 Bench Press
12 Dumbbell Pullovers
10+10 Seated Single Arm Arnold Press

5-Min
5 Pike Push-ups
6 Leglifts w/Pullover

Week 6/Day 4

Equipment:
Pull-up Bar
Jump Rope
Bench
Resistance Band (Medium/Hard)
1 Set of Heavy Dumbbells
1 Extra Heavy Dumbbell

Recommended weights: Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
10-8-6 Short Stance Lunge
8+8 Elevated Foot RDL's
10 Squat Pulses
10 Hip Thrusts
8+8 Bulgarian Split Squats
20 Elevated Banded Bridge

5-Min
5 Forward Jumps
30 Single Unders

Week 6/Day 5

Equipment:
Pull-up Bar
1 Set of Medium Weight Dumbbells
1 Set of Extra Heavy Dumbbells
Foam Roller

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
10-8-6 Chest Press
5 Negative Pull-ups
16 Alternating Curls
10 Overhead Tricep Extensions
5 Forearm Plank Rocks
10 Push Presses

5-Min
3 Vinyasas
30 Sec Hollow Hold

Congratulations! Amazing job!

Week 6/Day 6

Over the course of the next 8 weeks, this program will develop your strength, stability, endurance, and body awareness. 

This program is for those looking to train following a set schedule to track their progress. 

Each week consists of 5 different workouts and 2 full rest days.
Day 1 - Upper Body
Day 2 - Lower Body
Day 3 - Yoga/Active Recovery
Day 4 - Full Body
Day 5 - Core and something else

Message me with any questions and don't forget to tag me on IG @lizette_pompa to see your progress

8 Week Strength

Over the course of the next 8 weeks, this program will develop your strength, stability, endurance, and body awareness. 

Each week consists of 5 different workouts and 2 full rest days. 

List of equipment:
Floor and wall space
Four sets of dumbbells (or adjustable ones)
- Extra light (For mobility work - I used 2kg)
- Lightweight (I used 4kg)
- Mediumweight (I used 8kg)
- Heavy (I used 10-12kg)
Kettlebell medium/heavyweight (I used 8 and 12kg)
Resistance band medium/hard 
A bench or a stable chair or box
For the yoga classes:
- Two yoga blocks
- Foam roller
- Dowel

Introduction

In this video, I'm showing you which weights I'm using during the workouts and what I mean by extra light, light, medium-heavy, or heavy.

Remember that this is just what I'm using to give you a point of reference but it does not mean you have to use the same weight.

Equipment: Two light dumbbells and two extra lightweights.

This is a mobility-focused warm-up for upper body days.

Upper Body Warm-up

Equipment: Light dumbbell and mat.

This is a mobility-focused warm-up for lower body days.

Lower Body Warm-up

Equipment: Two light dumbbells and two extra lightweights.

This is a mobility-focused warm-up for full body days.

Full Body Warm-up

Equipment: Yoga mat.

This is a yoga-inspired warm-up for upper body days.

Upper Body Yoga Warm-up

Equipment: Yoga mat.

This is a yoga-inspired warm-up for lower body days.

Lower Body Yoga Warm-up

Equipment: Yoga mat.

This is a yoga-inspired warm-up for full-body days.

Full Body Yoga Warm-up

Equipment: a set of medium/ heavy dumbbells. 

Recommended weight: 4kg/9lbs to 10kg/22lbs (per DB).

Week 1/Day 1 Info

Equipment: a set of medium/ heavy dumbbells. 
Recommended weight: 4kg/9lbs to 10kg/22lbs (per DB).

Routine:
3 Rounds of
- 10 Bent Over Rows
- 10 Push-ups
- 8 Z-Press
3 Rounds of
- 10 Chest Press
- 10 Curls
- 10 Overhead Tricep Extensions
Finishing with 3x
- 5 Curl to Overhead Press

Enjoy!

Week 1/Day 1 - Upper Body

Equipment: a set of medium/heavy dumbbells and a bench.

Recommended weight: 4kg/9lbs to 10kg/22lbs (per DB).

Week 1/Day 2 Info

Equipment: a set of medium/heavy dumbbells and a bench.
Recommended weight: 4kg/9lbs to 10kg/22lbs (per DB).

Routine:
3 Rounds of
- 15 Goblet Squats
- 10 Deadlifts
- 10+10 Bulgarian Split Squats
3 Rounds of
- 6+6 Reverse Lunges
- 15 Sumo Squats
- 10+10 Kickstand RDL's
Finishing with 3x
- 10 Hip Thrusts w/hold

Enjoy!

Week 1/Day 2 -  Lower Body

Equipment: Yoga mat

Full-body yoga practice.

Week 1/Day 3 - Yoga

Equipment: a set of medium/heavy dumbbells.

Recommended weight: 4kg/9lbs to 10kg/22lbs (per DB).

Week 1/Day 4 Info

Equipment: a set of medium/ heavy dumbbells. 
Recommended weight: 4kg/9lbs to 10kg/22lbs (per DB).

Routine:
3 Rounds of:
- 12 Goblet Squats
- 10 Rows
- 15 Supine Knee Tucks
3 Rounds of:
- 10+10 Push Presses
- 10 Deadlifts
- 6+6 Overhead Lunges
Finishing with 3x
- 30 Count Plank Hold

Enjoy!

Week 1/Day 4 - Full Body

Equipment: a set of medium/heavyweight dumbbells and a set of light dumbells.

Recommended weight:
Light DB's: 2kg/4lbs to 4kg/9lbs.
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Week 1/Day 5 Info

Equipment: a set of medium/heavyweight dumbbells and a set of light dumbells.

Recommended weight:
Light DB's: 2kg/4lbs to 4kg/9lbs.
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Routine:
3 Rounds of:
- 10 Halos
- 10 Overhead Push Presses
- 10+10 Side Plank Rows
3 Rounds of:
- 10 Front Raises
- 10 Sphinx to Forearm Plank
- 10 Pike Push-ups
Finishing with 3x
10+10 Supine Twisted Knee Tucks

Enjoy!

Week 1/Day 5 - Shoulders and Core

Equipment: a medium/hard resistance band, a medium/heavy weight dumbbell, and a light dumbbell.

Recommended weight:
Light DB's: 2kg/4lbs to 4kg/9lbs.
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Week 2/Day 1 Info

Equipment: a medium/hard resistance band, a medium/heavyweight dumbbell, and a light dumbbell.

Recommended weight:
Light DB's: 2kg/4lbs to 4kg/9lbs.
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Routine:
3 Rounds of:
- 15+15 Quadruped Banded Hip Extensions
- 10+10 Cross Body Kickstand RDL's
- 20 Squat Pulses
3 Rounds of:
- 5+5 Shrimp Squats
- 15 Count Chair Holds
- 5 Kneeling Leg Extensions
Finishing with 3x
- 15+15 Banded Lateral Walks

Enjoy!

Week 2/Day 1 - Lower Body

Week 2/Day 2 Info

Equipment: a set of medium/heavyweight dumbbells and a set of light dumbells.

Recommended weight:
Light DB's: 2kg/4lbs to 4kg/9lbs.
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Routine:
3 Rounds of:
- 6+6 Snatches
- 8 Renegade Rows
- 6+6 Hang Clean and Press
3 Rounds of:
- 8+8 Hollow Body Single Arm Press
- 10 Supine Grip Rows
- 10 Bent Over Tricep Extensions
Finishing with 3x
- 30 sec Hollow Body Flutter Kicks

Enjoy!

Week 2/Day 2 - Upper Body

Equipment: Yoga mat, a dowel, two blocks, 2 extra light weights, and a foam roller. 

A mobility class focussing on shoulder mobility.

Week 2/Day 3 - Shoulder Mobility

Equipment: A medium/heavyweight Kettlebell and a set of medium/heavyweight dumbbells.

Recommended weight:
Kettlebell: 8kg/17lbs to 12kg/27lbs
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Week 2/Day 4 Info

Equipment: A medium/heavyweight Kettlebell and a set of medium/heavyweight dumbbells.

Recommended weight:
Kettlebell: 8kg/17lbs to 12kg/27lbs
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Routine:
3 Rounds of:
- 8+8 Single Arm Thrusters
- 8+8 Kickstand RDL's w/Row
- 20 Forearm Plank Twists
3 Rounds of:
- 10 Deadlifts
- 5+5 Half Kneeling Windmill
- 10 Push-ups
Finishing with 3x
- 10+10 sec Single Arm Forearm Plank Hold

Enjoy!

Week 2/Day 4 - Full Body

Equipment: a set of medium/heavyweight dumbbells and a medium and heavy resistance bands.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Week 2/Day 5 Info

Equipment: a set of medium/heavyweight dumbbells and a medium and heavy resistance bands.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Routine:
3 Rounds of:
- 8+8 Split Squats
- 15+15 Banded Lateral Walks
- 10+10 Supine Knee Tucks w/band
3 Rounds of:
- 20 Bridge Pulses
- 8+8 Quadruped Hip Abduction
- 20 Sit-ups
Finishing with 3x
- 15+15 Count Lateral Kickback Hold w/band

Enjoy!

Week 2/Day 5 - Glutes and Core

Week 3/Day 1 Info

Equipment: a set of medium/heavyweight dumbbells and a set of light dumbells.

Recommended weight:
Light DB's: 2kg/4lbs to 4kg/9lbs.
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Routine:
5 Rounds of:
- 10 Rows (Heavy)
- 30 Alternating Overhead Press (Light)
- Rest
8 Min of:
- 20 Plank Shoulder Taps
- 30 sec Hollow Body Hold
- 10+10 Side Plank Hip Dips
5 Rounds of:
- 10 Overhead Push Press (Heavy)
- 20 Rows (Light)
- Rest

Enjoy!

Week 3/Day 1 - Upper Body

Equipment: a light/mediumweight dumbbell and a medium/heavy kettlebell 

Recommended weight:
Dumbbell:  4kg/9lbs to 8kg/18lbs 
Kettlebell: 8kg/17lbs to 12kg/27lbs

Week 3/Day 2 Info

Equipment: a light/mediumweight dumbbell and a medium/heavy kettlebell 

Recommended weight:
Dumbbell:  4kg/9lbs to 8kg/18lbs 
Kettlebell: 8kg/17lbs to 12kg/27lbs

Routine:
5 Min of:
- 10+10 Step-ups (Heavy)
- 20 Squats (Light)
- Rest
8 Min of:
- 12 Kettlebell Swings
- 8+8 Narrow Lunges
- 15 Hips Thrusts
5 Min of:
-10 Squats (Heavy)
- 15+15 Step-ups (Light)
- Rest

Enjoy!

Week 3/Day 2 - Lower Body

Equipment: Yoga mat.

A yoga class focusing on hips strength and mobility.

Week 3/Day 3 Yoga Hips

Equipment: a set of medium/heavyweight dumbbells and a kettlebell.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).
Kettlebell: 8kg/17lbs to 12kg/27lbs

Week 3/Day 4 Info

Equipment: a set of medium/heavyweight dumbbells and a kettlebell.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).
Kettlebell: 8kg/17lbs to 12kg/27lbs.

Routine:
3 Rounds of:
- 10 DB Power Cleans
- 16 L-Handstand Shoulder Taps
- 8+8 Kickstand RDL's
3 Rounds of:
- 10 Three Way Rows
- 10 Kang Squats
- 10 Hovering Tabletop Elbow Taps
Finishing with 3x
- 5 Negative Push-ups

Enjoy!

Week 3/Day 4 - Full Body

Equipment: a set of medium/heavyweight dumbbells, a set of light dumbells, and a kettlebell.

Recommended weight:
Light DB's: 2kg/4lbs to 4kg/9lbs.
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).
Kettlebell: 8kg/17lbs to 12kg/27lbs

Week 3/Day 5 Info

Equipment: a set of medium/heavyweight dumbbells, a set of light dumbells, and a kettlebell.

Recommended weight:
Light DB's: 2kg/4lbs to 4kg/9lbs.
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).
Kettlebell: 8kg/17lbs to 12kg/27lbs

Routine:
3 Rounds of:
- 8+8 Straddle Overhead Press (Heavy)
- 20 Overhead Tricep Extension (Light)
8 Min
- 10+10 Single Arm Rows
- 10 Lateral Arm Raises
- 10+10 Hollow Body Single Arm Press
3 Rounds of:
- 10 Overhead Tricep Extension (Heavy)
- 16 Straddle Overhead Press (Light)
Finishing with 3x
- 5+5 sec Plank Side Walk Hold

Enjoy!

Week 3/Day 5 - Arms and Core

Equipment: medium and heavyweight dumbbells, a hard resistance band, and a bench.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs.

Week 4/Day 1 Info

Equipment: medium and heavyweight dumbbells, a hard resistance band, and a bench.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs.

Routine:
3 Rounds of:
- 5+5 Single Arm Thrusters (Heavy)
- 20 Dumbbell Lunges (Light)
- 20 Banded Elevated Bridge Pulses 
8 Min of:
- 5+5 Cossack Squats
- 5+5 Stand-ups
- 5+5 Bulgarian Splits
3 Rounds of:
- 8+8 Thrusters (Light)
- 10 Dumbbell Lunges (Heavy)
- 20 Banded Elevated Bridge Pulses 

Enjoy!

Week 4/Day 1 - Lower Body

Equipment: a heavyweight dumbbell and a set of mediumweight dumbells.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 8kg/17lbs (per DB).
Heavy DB: 8kg/17lbs to 12kg/27lbs

Week 4/Day 2 Info

Equipment: a heavyweight dumbbell and a set of mediumweight dumbells.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 8kg/17lbs (per DB).
Heavy DB: 8kg/17lbs to 12kg/27lbs.

Routine:
3 Rounds of:
- 6+6 Snatches (Heavy and Slow)
- 15 Tricep Dips
*10 Push-ups
8 Min of:
- 8 Hammer Curls (Slow)
- 5+5 Overhead Press-ups
- 5+5 Bear Rows
3 Rounds of:
- 10+10 Overhead Press (Light)
- 10 Overhead Tricep Extensions (Heavy)
*10 Push-ups

Enjoy!

Week 4/Day 2 - Upper Body

Equipment: Yoga mat and 2 blocks.

A 30-min yoga class with a focus on the spine.

Week 4/Day 3 - Yoga Spine

Equipment: a set of medium/heavyweight dumbbells.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Week 4 Day 4 Info

Equipment: a set of medium/heavyweight dumbbells.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Routine:
3 Rounds of:
- 20 Count  Squat Hold 
- 10 Deadlift Row
- 20 Forearm Plank Taps
3 Rounds of:
- 10 Narrow Grip Push-ups
- 8+8 Overhear Lunges
- 15 Supine Leg Lifts w/DB Press Hold 
Finishing with 3x
- 20 Glute Bridge Pulses

Enjoy!

Week 4/Day 4 - Full Body

Equipment: a set of medium/heavyweight dumbbells and a Kettlebell.
Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).
Kettlebell: 8kg/17lbs to 12kg/27lbs

Week 4/Day 5 Info

Equipment: a set of medium/heavyweight dumbbells and a Kettlebell.
Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).
Kettlebell: 8kg/17lbs to 12kg/27lbs

Routine:
3 Rounds of:
- 20 Jumping Lunges
- 20 Knee Tucks
*10 Chest Presses
8 Min of:
- 20 KB Swings
- 20 Mountain Climbers
- 20 Knee Tucks
3 Rounds of:
- 20 Jump Squats
- 20 Knee Tucks
*10 Chest Presses

Enjoy!

Week 4/Day 5 - Cardio and Core

Equipment: a set of mediumweight dumbbells and a set of heavyweight dumbbells.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 12kg/27lbs (per DB).

Week 5/Day 1 Info

Equipment: a set of mediumweight dumbbells, a set of heavyweight dumbbells and a bench.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 12kg/27lbs (per DB).

Routine:
6-Min Warm-up
3 Rounds of:
- 10 Plank to Forearm Plank
- 8 Z-Presses
- 15 Bench DB Pull-Overs
3 Rounds of:
- 10 Chest Presses
- 10 Rows
- 15 Tricep Dips

Enjoy!

Week 5/Day 1 - Upper Body

Equipment: a set of heavyweight dumbbells.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Week 5/Day 2 Info

Equipment: a set of heavyweight dumbbells.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Routine:
6 Min Warm-up
3 Rounds of:
- 12 Squats
- 10 Deadlifts (3sec Tempo=
- 20 Bridge Pulses
3 Rounds of:
- 6 Pistols
- 10+10 Cross Body RDL's
- 6 Kneeling Leg Extensions

Enjoy!

Week 5/Day 2 - Lower Body

Equipment: Yoga mat.

A full-body yoga practice.

Week 5/Day 3 - Yoga Full Body

Equipment: a medium/heavyweight dumbbell and a kettlebell.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).
Kettlebell: 8kg/17lbs to 12kg/27lbs

Week 5/Day 4 Info

Equipment: a medium/heavyweight dumbbell and a kettlebell.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).
Kettlebell: 8kg/17lbs to 12kg/27lbs

Routine:
3 Rounds of:
- 6 Double KB Swings
- 8+8 Kickstand RDL's w/Row
- 10+10 Overhead Push Presses
3 Rounds of:
- 20 Hollow Body Flutter Kicks w/DB Press
- 6+6 Bias Push-ups
- 6+6 Snatch to Lunge

Enjoy!

Week 5/Day 4 - Full Body

Equipment: a medium/heavyweight dumbbell, two yoga blocks, and a hard resistance band.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs.

Week 5/Day 5 Info

Equipment: a medium/heavyweight dumbbell, two yoga blocks, and a hard resistance band.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs.

Routine:
6 Min Warm-up
3 Rounds of:
- 20 Elevated Bridge Pulses w/Band
- 20 Wall Sit Hip Abduction w/Band
- 20 Forearm Single-Arm Reach
3 Rounds of:
- 10+10 Clam Shells w/Band
- 15 DB Press Leg Lifts
- 10+10 Hovering Quadruped Hip Extension

Enjoy!

Week 5/Day 5 - Glutes and Core

Equipment: a set of medium/heavyweight dumbbells and a bench.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 12kg/27lbs (per DB).

Week 6/Day 1 Info

Equipment: a set of medium/heavyweight dumbbells and a bench.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 12kg/27lbs (per DB).

Routine:
6 Min Warm-up
3 Rounds of:
- 10+10 Step-ups
- 10+10 Cossack Squats
- 15 Deadlifts
3 Rounds of:
- 8+8 Split Squats
- 10+10 Heel Taps
- 12 Squats (slow)

Enjoy!

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