Equipment: a set of heavy dumbbells.

Routine:
10 Deadlifts
6+6 One Arm Clean and Press
10+10 Short Stand Lunges
6+6 One Arm Thrusters
15 Frog Bride
Forearm Plank Hip Twists
Extra
3 Rounds
10 Push-ups

Enjoy!

26-Min FULL Body

Equipment: yoga mat and kettlebell or dumbbell - light/medium weight-.

This class focuses on hip strength and flexibility and a bit of side body. The weight is optional. 

Enjoy!

Hips and Side Body/Yoga Class

Equipment: a set of medium weight dumbbells (I'm using 6kg/13lbs each).

Routine:
10 Push-ups.
10+10 Overhead Press.
5+5 Tabletop Elbow Taps.
10 Curls w/hold.
10 Tricep Extensions.
Extra:
3 Rounds of:
10+10 Side Plank Hip Dips.

Enjoy!

17-Min Upper Body

Equipment: Any sort of medium/heavy weight and a slider - I'm using a plate but it works with a Kettlebell or dumbbell too- 

Routine:
3 Rounds or each.
- 12 Goblet Squts
- 12 Lunges

- 5 Kneeling Leg Extensions
- 10+10 Glute Bridges
- 10 Hamstring Slides

- 6 Pistols
- 20 Sumo Pulses

22-Min Lower BODY

Equipment: yoga mat and a set of medium weight dumbbells (maybe extra pad for the knees).

25-Min Yoga Strength/Pistol Squats

Equipment: 2 sets of dumbbells - medium and heavy weight -.

Routine:
5+5 Strict Press.
10 Bent Over Rows.
10 Chest Press.

10 Front Raises.
10 Lateral Raises.
10 Tricep Extensions.

Enjoy!

15-Min Upper Body and Back

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

Routine:
8+8 Split Squats.
10 Dumbbell Power Cleans.
10+10 Kickstand RDL's.
6+6 One Arm Thrusters.
Straight into:
Push-ups
10-8-6-4-2

Enjoy!

20-Min Lower BODY

Equipment: yoga mat and a set of medium weight dumbbells.

25-Min Yoga Strength/Arms and Core

Equipment: yoga mat.

Routine:

10+10 Funky Forearm Plank.
5 Dolphin to Plank Push-ups.
3+3 Pistol Squats.

Enjoy!

12-Min Body Weight

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

Routine:
3 Rounds of:
12 Front Squats
10 Rows
12 Supine Toe Taps

3 Rounds of:
8+8 Half Kneeling Windmill Press
10 Push-ups
10 Tabletop Elbow Taps
20 Bridge Pulses

28-Min FULL 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

Here you can find all my Full Body Workouts in one place!

Full Body

Equipment: two sets of dumbbells, medium and heavy (I'm using 6 and 8kg).

Routine:
- 10/side Squats + press.
- 12 Bent Over Rows.
- 10 Push-ups w/Dumbbell.
- 20 Squat Pulses.
- 10 Overhead Press w/Curl Hold.
- Core Dead Bug Holds.

Enjoy!

30-Min FULL Body

Equipment: a set of heavy dumbbells and set of medium weight dumbbells (I'm using 10/6 kg). Enjoy!

Routine:
- 10 Bicep Curls.
- 10 Laying Press-ups.
- 15 Dumbbell RDL's.
- 10/side Side Lunges.
- 15 Core w/Tricep Extensions.
- Forearm Plank Swings.

28-Min FULL Body

Equipment: one medium weight Kettlebell (I'm using 8kg) and a yoga mat. Have fun!

Routine:
- 10 Halos.
- 20 Side to Side Lunges.
- 8/Side Lunge Overhead Press-ups w/lean.
- 15 Supine Knees to Chest.

18-Min Full Body w/Core

Equipment: a Kettlebell (I'm using 12kg).
Enjoy!

Routine: 
- 20 Kettlebell Swings.
- 10/side Rows.
- 10 Push-ups w/Shoulder taps.
- 15 Core Hip Raises.

12-Min Full Body

Equipment: A medium/heavy weight kettlebell.

Routine:
-20 Kettlebell Swings.
-10/side Quadruped Hip Abduction.
-10 Child's to Push-up.
-10/side Kickstand RDL'S.
-10/side Funky Forearm Plank Knee Tucks.

18-Min FULL Body

Equipment: a kettlebell (I'm using 12kg), 2 blocks (optional), a resistance band and wall space. 

Routine:
-20 Goblet Squats.
-10 Push-ups w/knee tuck.
-15 sec Hip Abduction Hold.
-10 Rows/side.
-15 Leg Lowers w/KB press.
-4 Handstand Wall Walks. 

Enjoy!

22-Min FULL Body

Equipment: a pair of heavyweight dumbbells.

Routine:
- 8/side Short Stance Squats.
- 8 Rows w/Hold.
- 10 Chest Press.
- 8/side Split Squats.
- 10 Count Chaturanga Hold.
- Forearm Plank Core.

Enjoy!

25-Min FULL Body

Equipment: a medium/heavy weight kettlebell, something to slide on, wall space and mat.

Routine:
20 Kettlebell Swings.
10 Push-ups.
10/side Lunge Slides.
10/side Rows.
5 Handstand Walks.
50 Supine Pelvic Lifts.

Equipment: a medium weight kettlebell (I'm using 12kg) and a chair or bench.

Routine:
- 20 Kettlebell Swings.
- 6/6 Bulgarian Split Squats.
- 10/10 Bulgarian Split Squats.
- 20 Sit to Stand.
- 5 Plank to Pike Push-ups.

20-Min FULL Body

Equipment: two sets of dumbbells, light and heavy weight.

Routine:
10+10 Split Squats.
10 Chest Press.
10+10 Single Leg Bridge.
12 Bent Over Rows.
12 Lateral Raises.
10 Push-ups.

Enjoy!

Equipment: a pair of medium weight dumbbells (I'm using 6kg each) and wall space. Enjoy!

Routine:
- 10/side RDL's.
- 10/side Side Plank Row.
- 6 Chair Arm Raises.
- 10 Table Top Lowers.
- 5/side Supported Pistol Squats.
Extra:
- 15 Core Tucks w/hold x 3.

30-Min FULL Body w/Core

Equipment: 2 sets of dumbbells; medium and extra light weight (I'm using 6 and 2kg).

Routine:
10 Squats w/Overhead Press.
10 Tricep Extensions.
6 Curls w/3sec hold.
_
20 Chair Punches.
5 Front/Side Lifts.
_
3 Dolphin Walks.
10 Plank to Forearm Plank.
_
Core.

Enjoy!

28-Min Full Body and Core

Equipment: A chair and a Kettlebell (I'm using 12kg).

Routine:
- 20 KB Swings.
- 10/side Step-ups.
- 10/side Rows.
- 5/side Push-up w/Side Plank Dip.
- 12 (6/side) Snatch w/Overhead Press.

Enjoy!

30-Min Full BODY 🔥

Equipment: Two kettlebell (heavy and medium weight) and wall space.

Routine:
- 20 Kettlebell Swings.
- 8/side Kneeling Overhead Press.
- 10/side Single Arm Rows.
- 10 Seated Forward Press.
- 14 Side Lunge w/Upright Row.
- 10/side Table Top Knee to Elbow.

Enjoy!

Quick FULL Body

Equipment: a heavy dumbbell (or 2 if you want different weights) and something to slide on. 

Routine:
- 10/side Slide Back Lunge.
- 5/side Leg Slide Push-up.
- 10/side Squat w/Overhead Press up.
- 12 Count Chaturanga Hold.
- 10 Bridge Hamstring Slides.

Enjoy!

22-Min Full BODY

Equipment needed: Yoga mat, a pair of light dumbbells, a heavier dumbbell and a yoga block.

- 10 Push-ups w/Side Plank Row.
- 10/Side Airplane Rows w/Knee Tuck.
- 10 Reversed Lunge w/Overhead Press Up.

10-min FULL BODY

Equipment: a kettlebell (I'm using 12kg) and a set of medium weight dumbbells (I'm using 6kg each).

Routine: 
- 12 Squat to Stand Upright Rows.
- 10/side Short Stance Lunges.
- 10 Bent Over Tricep Extensions.
- 10 Bent Over Single Arm Row.
- 20 Count Navasana w/weight Hold.

Equipment: 2 kettlebells (you can also use only one). I'm using 12 and 8 kg. Have fun!

17-Min Full Body w/Kettlebells

Equipment: Yoga mat, a kettlebell (I'm using 8kg) and maybe extra padding for the knee. Enjoy!

Routine:
- 10/side Single Leg Deadlift w/row.
- 10 Single Leg Supported Squat.
- 10 Core w/overhead Tricep Extension.
- 10/side Lunge Overhead Press-ups.

20-Min Kettlebell Workout

Equipment: A pair of heavy dumbbells (can be done with just one or a kettlebell, I'm using 10kg each), and a bench. Enjoy!

Routine:
20 Goblet Squats
10+10 Step-ups
15 Overhead Tricep Extensions
10+10 Bulgarian Split Squats
10+10 Rows
15+15 Lunge Pulses

30-Min Full BODY

Equipment: a medium/heavy weight kettlebell and something to slide on.

Routine:
10+10 Side Lunge Slides
10+10 Rows
15 Goblet Squats
15 Reverse Crunches
5+5 Overhead Press

Enjoy!

Equipment: yoga mat and a kettlebell (I'm using 6kg) feel free to have 2 KBs if you want to do some exercises with a heavier weight.

20-Min Kettlebell Full Body

Equipment: Mat and kettlebell. I'm using an 8kg KB. Enjoy!

10-Min Full Body w/kettlebell

Equipment: Kettlebell (I'm using 12kg) and 2 yoga blocks. Enjoy!

10-Min FULL Body 💪

No equipment, no problem! All my bodyweight workouts in one place.

Body Weight

This is a full body workout with no equipment needed.

Have fun!

10-Min Body Weight

Equipment: Yoga mat and two blocks.

Routine:
- Hovering Tabletop Taps
- Leg Taps
- Block Lifts

Enjoy!

15-Min Body Weight

Equipment: yoga mat and a chair or sofa.

Routine:
Wrist prep.
- 10 Push-ups
- Supine Core.
- Plank taps to Side Plank.
- Supine Core.
- L-Handstand Shoulder Taps.

Enjoy!

20-Min Body Weight

Equipment: Yoga mat.

Routine:
- 10/side Side Forearm Plank Hip Twists.
- 10 Down Dog Pike Push-ups.
- Single Arm Forearm Plank Holds.
- 10 Child's to Chaturanga Push-ups.

Enjoy!

18-Min BODY Weight

Equipment: Yoga mat.

Routine:
- Plank to Forearm Plank w/Hip Extension.
- Squat Pulses.
- Seated Crow.
- Seated Curl-ups.
- Bridge Glute Work.

20-Min BODY Weight

Equipment: Yoga mat. A 10min TVA Core focused class.

10-min TVA Core

Equipment: Yoga mat and a chair. A 12-min body weight workout to do wherever you are without the need of fancy equipment. Enjoy!

12-min BODY Weight

Equipment: yoga mat, optional 2 yoga blocks.

A 5-min class working on addiction and hip flexion.

5-Min Adduction + Hip Flexion Drills

Equipment: a pair of socks or paper plates if you have carpet. Enjoy!

5-Min Compression Drills

Here you can find all my yoga classes in one place.
Enjoy!

Yoga Classes

Equipment: Yoga mat, a set of light/medium weight dumbbells and a yoga block.

Enjoy!

30-Min Yoga Strength Class

Equipment: Yoga mat, a set of dumbbells (I'm using 6kg) and maybe extra pad for the knee (pillow).

A full body class with a bit extra focus on the upper body. 

Enjoy!

35-Min Yoga Strength Class

Equipment: yoga mat and a set of medium weight dumbbells.

A full body yoga class with dumbbells.

Enjoy!

45-Min Yoga w/Dumbbells

Equipment: Yoga mat and a pair or medium weight dumbbells.

This is a yoga inspired class where we focus on finding a connection with our TVA to then bring that into the rest of the practice.

Enjoy!

35-Min TVA Yoga/Strength Class

Equipment: Yoga mat and a kettlebell (I'm using 6kg). Have fun!

20-Min Kettlebell Yoga Class

Hi everyone! All you need is your yoga mat. We move through a 25 Min Yoga Workout class.

25 Min Yoga Workout

Equipment: yoga mat, a set of light/medium weight dumbbells and extra pad for the knees if needed.

Enjoy!

35-Min Yoga Strength Class/Full Body

Hip Flexors Stretch

Equipment: yoga mat, a set of light/medium weight dumbbells and a slider.

A yoga class focusing a bit extra on strengthening the hamstrings.

Enjoy!

35-Min Yoga Strength Class/Hamstrings

All you need is a kettlebell and a yoga mat. This program is designed to help you start incorporating external weight into your yoga practice. Kettlebells are a perfect place to start. During these seven classes, you will move through different Yoga flows using a kettlebell to boost your energy, load your practice and build strength. Great for yogis who want to bring a bit more strength to balance their flexibility.

Kettlebell Yoga 2

Equipment: Yoga mat and Kettlebell (I'm using 6kg).
Enjoy!

Day 1: ARMS

Day 2: LEGS

Equipment: yoga mat and Kettlebell.
Enjoy!

Day 3: FULL Body

Equipment: Yoga mat and Kettlebell.
Enjoy!

Day 4: FLOW

Day 5: ARMS

Equipment: Yoga mat and Kettlebell. Enjoy!

Day 6: GLUTES! 🍑

Day 7: Full Body

All my 10-minute workouts in one place.

Let me know if you have any questions and don't forget to tag me @lizette_pompa to see your progress!

10 Min Workouts

Equipment: Mat, foam roller and two yoga blocks.

A 10 minute sequence moving between two different drills. Get ready for a burn 🔥.

Enjoy!

10-Min Foam Roller Workout

Equipment: a set of medium weight dumbbells (I'm using 6kg each). Have fun!

Routine:
- 20 Overhead press-ups.
- 10 Upright Rows w/curl.
- 5/side Single arm row w/push-up.

10-Min Upper Body BURN!

Equipment: a pair of heavy dumbbells (I'm using 10kg each). Enjoy!

Routine:
- 10 Bent Over Rows.
- 5/side Curl + Overhead Press-up.
- 10 Chest Press.

10-Min Upper BODY

Equipment: a set of medium weight dumbbells (I'm using 6kg each) and a heavy dumbbell (12kg).

Routine:
5 minutes of:
- 10 Bicep Curls.
- 5 Vinyasas

5 minutes of:
- 8/8 Dumbbell Snatches.
- 8/8 Back Lunges.

Enjoy!

10-Min BURN 🔥

Equipment: a pair of light/medium weight dumbbells.

Routine:
-10 Lateral Arm Raises.
-10 Upright Rows w/Curl.
-10 Tricep Extensions.

Enjoy!

Equipment: a set of heavy dumbbells (I'm using 12kg each) and yoga mat.

Routine:
5 minutes of:
- 8 Rows.
- 10 Push-ups.
5 minutes of:
- 15 Sit-ups.
- 10/10 Side Plank Dips.

Enjoy!

10-Min Upper Body and Core

Equipment: a chair or bench and a heavy kettlebell.

Routine:
- 20 Kettlebell Swings.
- 10 + 10 Step-ups.
- 15 Goblet Squats.

Enjoy!

10-Min Lower BODY

Equipment: a pair of dumbbells (I'm using 6kg each) and wall space.

Triceps, Legs and Core 👌

Equipment: a pair of dumbbells (I'm using 6kg each)

10-Min Full Body w/Dumbbells

Full Body w/Dumbbells

Shoulders, Hamstrings and Core 🔥

Equipment: a pair of dumbbells (I'm using 6kg each).

Glutes/Hamstrings and Core 🙌

Full body! 🔥

Navasana Kick!

10-Min Legs and More🔥

Full Body + Hip Flexors

10-Min Full Body

All you need is a kettlebell and a yoga mat. This program is designed to help you start using a kettlebell. If you want to start incorporating weight to your yoga practice, kettlebells are a perfect place to start. During these 2 weeks, these seven classes will move you through different Yoga flows using a kettlebell to boost your energy, load your practice and build strength. Great for yogis who want to bring a bit more strength to balance their flexibility.

Kettlebell Yoga 1

Day 1 of this Kettlebell program. Move through the whole body moving into familiar yoga poses using a Kettlebell.

Day 1: Let's Begin!

Day two moves a bit faster and a bit more challenging than the first day: legs, glutes and core, everything in just 15 minutes. Have fun!

Day 2: We Continue

Things are getting a bit more challenging. Work through a fun a challenging practice using your arms, legs, hip flexors and core. Enjoy!

Already Day 3

Get ready to work with your legs and hip flexors. Lots of fun variations to keep building strength through this yoga + kettlebells class.

Day 4: Feel Your Legs 🔥

This class brings in planks, side planks, legs, and glute work, basically working everything and a bit more. Enjoy!

Day 5: Upper, Side and Back Body

A little bit of everything! Have fun combining lots of different drills and have 15 minutes full of movement. Enjoy!

Day 6: Almost There!

On this last class we combine a little bit of everything we have been doing this week. Have fun on your last day!

Day 7: Last class!

Here you can find all my warm-ups and tutorials for different exercises. Let me know if there are any other tutorials you would like me to add.

Warm-ups/Tutorials

Handstand Wall Walk Tutorial

Kettlebell Swing Tutorial

This is my warm up routine to go! You get to every part of your body in 15 minutes.

15-min Warm-up Routine

This is my warm-up routine before working on squats. Enjoy!

10-min Squat Warm-up

This short tutorial focuses on how to perform a bent over row. Equipment: a pair of dumbbells.

Bent Over Row Tutorial

Want to practice your sissy squat? This tutorial takes you through some tips to get there.

Sissy Squat Tutorial

Cool Down Routine

Equipment: a pair of extra light dumbbells (or you could use your ankle weights instead). This 15 min class is meant to compliment your training. We work with super low weight to focus on internal/external rotation of our shoulders.

Shoulder Stability/Warm-up

Equipment: A yoga block.

Short class going through a few drills to strengthen and take care of your wrists.

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workouts from your
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from your home or gym

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