Equipment: yoga mat and 2 blocks.

A 50-Min class focusing on the front core and hip flexion. We move through a flow where we try to find a similar shape in different ways.

Enjoy!

50-Min Core and Hip Flexors/Yoga Class

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: A set of heavy dumbbells. 
I'm using a set of extra heavy dumbbells (12kg/26lb) for the Bent Over Rows and a heavy one for the rest of the workout (10kg/22lb).

Routine: 
3 Sets of
10 Push-ups
10 Bent Over Rows
10 Tabletop Elbow Taps
10+10 Half Kneeling Arnold Press
10+10 Bicep Curls

Enjoy!

25-Min Arms

Equipment: Yoga mat.

A 30-Min practice focusing on the spine, starting slow a finishing with a few deeper backbends.

Enjoy!

30-Min Spine/Backbend Practice.

Equipment: 
1 set of Heavy Dumbbells
1 Extra Heavy Dumbbell
1 Box or something stable for hip thrusts and Step-ups

Routine:
3 Rounds of
6+6 Short Stance Lunges
15 Hip Thrusts
6+6 Step-ups
10 Goblet Squats

Enjoy!

15-Min Lower Body (Follow Along)

Equipment: yoga mat and 2 yoga blocks. 

A slow pace class to those days when you want to move but don't want to work too hard. Great for rest days or after a workout.

Enjoy!

23-Min Release Class

Equipment: 
1 set of heavy dumbbells - I'm using 10kg/22lbs each -.
1 extra heavy dumbbell - I'm using 12,5kg/27lbs -.

Routine:
10 Table Top Elbow Taps
6 Z Press
10 Tricep Push-ups
8 Overhead Tricep Extensions
6+6 Negative Push Press

Enjoy!

15-Min Shoulders and Triceps (Own Pace)

Equipment: Yoga mat and a yoga block.

A quick class begging with some hip work followed by a flow using the block and core work in between.

Enjoy!

35-Min Hips and Core/Yoga Class

Equipment: a set of medium weight dumbbells and a medium/hard resistance band.

Routine:
10+10 Split squats
9+9 Chair Side Steps
15+15 Quadruped Hip Extension
20 Bridge Pulses
15+15 Side Leg Lifts

Enjoy!

25-Min Glutes

Equipment: wall space, 2 yoga blocks, and a pillow or pad. 

This tutorial is for those who are already comfortable kicking up the wall into a handstand (if you can't I give two alternatives instead of handstand push-ups).

I talk about strict and kipping handstand push-upsups and how to work towards them.

Please let me know if you have questions and I can cover those in another video.

Enjoy!

Handstand Push-up Tutorial

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 next 4 weeks, this program will help you increase your strength and endurance through resistance training and aerobic work (this is an intermediate program and for those who have already trained with weights before).

The intention is to lift HEAVY and move as fast as you can (to increase your heart rate) keeping good form the whole time, then rest for 2 minutes before you move into the next round.

Each week consists of 4 different workouts with 6 different exercises done for 4 rounds. Inside the program, you find different warm-ups and cool-downs to do before and after your training session.

Day 1 - Push and Squat
Day 2 - Pull and Hinge
Day 3 - Upper Body
Day 4 - Lower Body

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

4 Week Stronger

Welcome!

List of equipment:
Floor and wall space
Pull-up Bar
Barbell (optional)
Bench or Box (something stable for step-ups)
Four to five sets of dumbbells (or adjustable ones)
- Lightweight (I used 4kg/8lbs)
- Mediumweight (I used 8kg/17lbs)
- Heavy (I used 10kg/22lbs and 12,5kg/27lbs)
- Extra Heavy (I used 15kg/27lbs and 17,5kg 38lbs )
Kettlebell (I used 16kg/34lbs)
Weight Plate (for weighted push-ups and to stand on)
A long resistance band light/medium
Extra padding for hip thrusts and handstand push-ups

Welcome to the Program

Equipment:
Long Resistance Band
Light Dumbbell

Push and Squat Warm-up

Equipment:
Long Light Resistance Band
Pull-up Bar
Light Dumbbell

Pull and Squat Warm-up

Push and Hinge Warm-up

Equipment:
Pull-up Bar
Long Resistance Band
Light Dumbbell

Pull and Hinge Warm-up

Equipment:
Long Resistance Band
Light Dumbbell
Pull-up Bar

Upper Body Warm-up

Equipment:
Long Resistance Band
Light Dumbbell
Box

Lower Body Warm-up

Equipment:
Yoga mat.

Full body cool-down for after your workout.

Cool Down 1

Cool Down 2

Cool Down 3

Cool Down 4

Equipment:
1 Set of Extra Heavy  Dumbbells
1 Box
1 Heavy Kettlebell

Push and Hinge Routine
4 Rounds of:

8+8 Hang Clean Push Press
10 DB Deadlifts
10 Push-ups
15 KB Swings
10 Floor Press
8+8 Rear Foot Elevated RDL's

Enjoy!

Week 1/Day 1 Push and Hinge

Equipment:
Box
Pull-up Bar
1 Set of Extra Heavy Dumbbells
1 Plate

Pull and Squat Routine
4 Rounds of:

10+10 3 Point Rows
10 Box Jumps
4 Pull-ups
16 Alt Drop Back Lunges
12 Hanging Knee Tucks
16 Alt Box Step Overs or Step-ups

Week 1/Day 2 Pull and Squat

Equipment:
1 Set of Extra Heavy Dumbbells
1 Set of Heavy Dumbbells
1 Light DB

Upper Body Routine
4 Rounds of:

10 Alt Devil's Press
10 Alt Halos w/Press
10+10 Curls w/Static Hold
16 Alt See-Saw Rows
8 Z-Press
10+10 Side Plank Hip Dips

Week 1/Day 3 Upper Body

Equipment:
Barbell (optional)
Box
1 Heavy Kettlebell
1 Set Heavy Dumbbells
1 Extra Heavy Dumbbell

Lower Body Routine
4 Rounds of:

6+6 Short Stance Lunges
15 DB HIp Thrusts
6+6 Bulgarian Split Squats
15 KB Swings
8 Back Squats or Goblet
10+10 Quad. Leg Lifts w/Hold

Week 1/Day 4 Lower Body

Equipment:
Box
1 Set of Extra Heavy Dumbbells
Weight Plate

Push and Squat Routine
4 Rounds of:

5+5 Single Arm Thrusters
10 Box Jumps
8 Weighted Push-ups
16 Alt Curtsy Squats
8 Push Presses
8 Alt Pistols or Sit to Stand

Have fun!

Week 2/Day 1 Push and Squat

Equipment:
Barbell (optional)
Box/Bench
1 Set Extra Heavy Dumbbells
1 Set Light Dumbbells

Pull and Hinge Routine
4 Rounds of:

15 Kettlebell Swings
8+8 Single Arm Rows
8+8 Kickstand RDL's
8 DB Power Cleans
8 Hip Thrusts
10 Lateral Raises

Week 2/Day 2 Pull and Hinge

Equipment:
Pull-up Bar
1 Extra Heavy Dumbbell
1Set Heavy Dumbbells

Upper Body Routine
4 Rounds of:

4 Pull-ups or Chin-ups
10 Alt Push-up to Side Plank Dip
30+30sec Side Lying Tricep Press
6+6 Snatches with Push Press
10 Overhead Tricep Extensions
16 Alt Bicep Curls

Week 2/Day 3 Upper Body

Equipment:
Barbell (optional)
Box/Bench
1 Heavy Kettlebell
1 Extra Heavy Dumbbell

Lower Body Routine
4 Rounds of:

8 Back Squats or Goblet
6+6 Single Leg Hinge to Squat Press
10+10 Copenhagen Plank
6 Kneeling Extensions
8 Kettlebell Double Swings
16 Jumping Lunges

Week 2/Day 4 Lower Body

Equipment:
Barbell (optional)
Box
1 Extra Heavy Dumbbell
1-2 Heavy Dumbells
Weight Plate

Push and Hinge Routine:
4 Rounds of

6+6 SA Push Presses
8 Deadlifts
30sec DB Press w/Flutterkicks
8+8 Rear Foot Elevated RDL's
8 Weighted Push-ups
15 KB Swings

Halfway there, good job!

Week 3/Day 1 Push and Hinge

Equipment:
Barbell (optional)
Pull-up Bar
Box
1 Extra Heavy Dumbbell
1 Heavy Dumbbell
1 Weight Plate

Pull and Squat Routine
4 Rounds of:

4 Pull-ups
8 Heels Elevated Squat
6+6 Hang Snatch
10 Box Jumps
10+10 3 Point Rows
8+8 Step-ups

Week 3/Day 2 Pull and Squat

Equipment:
Box
1 Set Heavy Dumbbells
1 Set Medium Heavy Dumbbells
Wall Space
Padding for Handstand Push-ups

Upper Body Routine
4 Rounds of:

5 Elevated Plank to Pike Push-up
6 Upright Row to Negative Curl
10 Alternating Bear Rows
6+6 Half Kneeling Snatch to Windmill
20 Forearm Plank Twists
6 Handstand Push-ups or Push Press

Week 3/Day 3 Upper Body

Equipment:
Barbell (optional)
Box
1 Set Heavy Dumbbells
1 Extra Heavy Dumbbell
1 Heavy Kettlebell

Lower Body Routine
4 Rounds of:

8 Back Squats or Goblet
8+8 Single Leg Hip Thrusts
6+6 Bulgarian Split Squats
8 Kettlebell Double Swings
16 Alt Drop Back Lunges
8 Kneeling Leg Extensions

Week 3/Day 4 Lower Body

Equipment:
Box
1 Set of Extra Heavy Dumbbells
1 Heavy Dumbbell
1 Weight Plate

Push and Squat Routine
4 Rounds of:

6+6 Hang Snatch to OH Lunge Press
10 Box Jumps
10 DB Floor Press
10 1-1/4 Goblet Squats
8 Weighted Push-ups
8 Alt Pistols or Sit to Stand

Last week, stay strong!

Week 4/Day 1 Push and Squat

Equipment:
Barbell (optional)
Bench/Box
1 Set of Extra Heavy Dumbbells
1 Heavy Kettlebell

Pull and Hinge Routine
4 Rounds of:

4 Chin-ups or Pull-ups
6+6 SA DB Power Clean
10 Hanging Windshield Wipers
8 Hip Thrusts
10 Bent Over Rows
15 Kettlebell Swings

Week 4/Day 2 Pull and Hinge

Equipment:
1 Set of Extra Heavy Dumbbells
1 Set of Heavy Dumbbells
Pad for Handstand Push-ups

Upper Body Routine
4 Rounds of:

6+6 Side Plank Row to Press
10 Tabletop Elbow Taps
6 Handstand Push-ups or Push Press
8 Supine Tricep Extensions
16 Alt See-Saw Rows
6+6 Floor Press to Half Rotation

Week 4/Day 3 Upper Body

Equipment:
Barbell (optional)
Box
1 Set of Extra Heavy Dumbbells
1 Set of Heavy Dumbbells

Lower Body Routine
4 Rounds of:

8 Back Squats or Goblet
10+10 Quadruped Leg Lifts
8+8 Step-ups
8+8 Crossbody Kickstand RDL's
6+6 Short Stance Lunges
8 DB Clean Squat

Congratulations!

Week 4/Day 4 Lower Body

This is a 5-week beginner program for those who have never lifted weights and want to get started.

Each week consists of 3 different full-body workouts ranging from 25-35min all of them are "follow along", you can also find warm-ups, and every workout comes with its cooldown.

Develop strength, stability, and body awareness and get familiar with different lifts that will set you up to continue with any of the other programs and workouts in the app.


Please message me with any questions.

5 Week Beginners

Welcome to this new program!

Here you can find basic information about how to approach this program.

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

In this video, I'm showing you which weights and equipment I'm using during the workouts.

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

These videos will help you understand the different movement patterns we will use during the workouts.

Each workout moves through 6 different patterns.
-Push
-Pull
-Squat
-Hinge
-Lunge/Single Leg
-Core

Movement Patterns

Warm-up

Warm-up 2

Warm-up 3

Equipment:
- 1 Set of Medium-weight Dumbbells
- A box or bench for inclined push-ups

Routine
3 Rounds of:
10 Inclined Push-ups
12 Goblet Squats
10 Bent Over Rows
12 Dead Lifts
16 Alt Reverse Lunges
20sec Neutral Forearm Plank Hold

Enjoy!

Week 1/Day 1

Equipment:
1 Set of Medium-weight Dumbbells
1 Medium/hard resistance Mini-band
1 Long light/medium resistance band

Routine
3 Rounds of:
10+10 Single Arm Arnold Press
15+15 Banded Lateral Walks
10 Banded Pull Aparts
20 Banded Glute Bridge Pulses
10+10 Lunge Pulses
20sec Hollow Hold

Enjoy!

Week 1/Day 2

Equipment:
1 Set of Medium-weight Dumbbells
A box or bench

Routine
3 Rounds of:
10 Floor Presses
15 Goblet Squat Pulses
12 Dumbbell Pullovers
8+8 Kickstand RDL's
8+8 Step-ups
10+10sec Forearm Plank Twist hold

Enjoy!

Week 1/Day 3

Equipment:
1 Set of Medium-weight Dumbbells
A box or bench for inclined push-ups
Wall space
Extra Padding

Routine
3 Rounds of:
10 Inclined Push-ups
20sec Wall Sit Hold
10 Bent Over Rows
20 Hip Thrusts
20 Alt Stand-ups
10 Superman Lifts

Keep going!

Week 2/Day1

Equipment:
-1 Set of Medium-weight Dumbbells

Routine
3 Rounds of:
10+10 Seated Overhead Press
12 Goblet Squats
20 Alt See-Saw Rows
12 Deadlifts
16 Alt Reverse Lunges
15sec Plank Hug

Enjoy!

Week 2/Day 2

Equipment:
1 Set of Medium-weight Dumbbells
A box or bench for inclined push-ups
Wall space
Extra Padding

Routine
3 Rounds of:
8+8 Floor Press w/Half Rotation
15 Sumo Squat Pulses
10 Reverse Fly
20 Banded Glute Bridge Pulses
10+10 Lunges
5+5 Supine Knee to Elbow w/Hold

Good Job!

Week 2/Day 3

Equipment:
1 Set of Medium-weight Dumbbells
A box or bench for inclined push-ups
1 Medium/hard resistance Mini-band

Routine:
10 Inclined Push-ups
10 1 1/4 Goblet Squats
10+10 3 Point Rows
10+10 SL Elevated Banded Bridge
8+8 Short Stance Lunges
20 Forearm Plank Hip Twists

Keep it up!

Week 3/Day 1

Equipment:
1 Set of Medium-weight Dumbbells
1 Set of Heavy Dumbbells (optional for push presses)
A box or bench for inclined push-ups
1 Medium/hard resistance Mini-band

Routine
3 Rounds of:
10 Push Presses
15+15 Banded Lateral Walks
12 Dumbbell Pullovers
12 Deadlifts
8+8 Step-ups
15sec DB Press Hollow Hold

Week 3/Day 2

Equipment:
1 Set of Medium-weight Dumbbells

Routine
3 Rounds of:
10 Floor Press
15 Sumo Squat Pulses
10 Bent Over Rows
8+8 Kickstand RDL's
16 Alt Reverse Lunges
10sec Cobra Lift Hold

Enjoy!

Week 3/Day 3

Equipment:
1 Set of Medium-weight Dumbbells
A box or bench for inclined push-ups
Extra Padding

Routine
3 Rounds of:
10 Inclined Push-ups
12 Goblet Squats
20 Alt See-Saw Rows
15+15 SL Hip Thrusts
20 Alt Stand-ups
15sec Plank Hug

Enjoy!

Week 4/Day 1

Equipment:
1 Set Medium-weight Dumbbells
1 Set Extra-light Dumbbells

Routine
3 Rounds of:
8+8 Half Kneeling Arnold Press
12 Rack Squats
10 Reverse Fly
8+8 Crossbody Kickstand RDL's
16 Alt Reverse Lunges
5+5 Supine Knee to Elbow w/Hold

Have fun!

Week 4/Day 2

Equipment:
1 Set of Medium-weight Dumbbells
1 Set of Heavy Dumbbells (optional for push presses)
A box 
Wall space

10 Push Presses
20sec Wall Sit Hold
10 Bent Over Rows
12 Deadlifts
9+9 Step-ups
10+10 Side Plank Hip Dips

Enjoy!

Week 4/Day 3

Last Week Info

Equipment:
1 Set of Medium-weight Dumbbells
A box 
Extra Padding
Something to elevate the heels

Routine 
3 Rounds of:
10 Push-ups
12 Heels Elevated Squats
10+10 Single Arm BO Rows
8+8 Rear Foot Elevated RDL
20 Alt Bicep Curls
20sec Neutral Forearm Plank Hold

Almost there!

Week 5/Day 1

Equipment:
1 Set of Medium-weight Dumbbells
A box
1 Medium/hard resistance Mini-band

Routine
3 Rounds of:
10 Floor Press
8+8 Bulgarian Split Squats
12 DB Pullovers
20 Banded Glute Bridge
10 Halos with Press out
20sec Flutterkicks w/DB Press

Enjoy!

Week 5/Day 2

Equipment:
1 Set of Light-weight Dumbbells
1 Set of Medium-weight Dumbbells
1 Heavy-weight Dumbbell (optional)
A box 
Extra Padding

Routine
3 Rounds of:
10+10 Hang Clean w/ Push Press
10  1-1/14 Goblet Squats
8 BO Rows with Hold
15+15 SL Hip Thrusts
10 Bent Over Tricep Extensions
10sec Superman Lift Hold

Congratulations!

Week 5/Day 3

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.

Equipment: Light dumbbell and mat.

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

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).

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