Equipment: a medium/heavyweight kettlebell (I'm using 12kg/26lbs) a chair or bench and something to slide with. 

Routine:
15 Kettlebell Swings
8+8 Bulgarian Split Squats
8+8 Slide Side Lunge
8+8 Step ups
8+8 Single Leg RDL's
Straight into:
Single Leg Hip Thrust
20+20 
15+15
10+10

Enjoy!

30-Min Lower Body/Glutes

Equipment: A set of heavy dumbbells and mat.

Routine:
- 10 Push-ups
- 10 Rows
Then 8, 6, 4, 2.
Straight into:
8 + 8 Snatches
10 Pike push-ups
Enjoy!

20-Min Upper BODY

Equipment: 1 Heavy dumbbell and a box or stable chair.

Routine:
8+8 Push Press
8+8 Step-ups
10 Push-ups
30sec Wall Sit w/Dumbbell
8+8 Overhead Lunges

Enjoy!

25-Min Squat and Push (Own Pace)

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

Routine
3 Rounds of:
6+6 Push Press w/3sec Negative
10 Bent Over Rows
10 Hovering Tabletop DB Pass

Enjoy!

12-Min Quick Upper Body and Core

Equipment: 
1 Heavy dumbbell - I'm using 15kg/33lb-
A mini-band - medium to hard resistance-
A box or couch
Some extra padding for hip thrusts

Routine
3 Rounds of:
15+15 Banded Lateral Walks
20 Hip Thrusts
8+8 Bulgarian Split Squas
10 1-1/4 Goblet Squats
15+15 Quadruped Hip Extensions

Enjoy!

30-Min Glutes (Own Pace)

Equipment: Yoga mat

Bring your pelvis with you into backbends and forward folds. Play with the positioning of your feet to explore as you send your pelvis forward or back and let the rest of the spine follow.

Enjoy!

45-Min Yoga Class/Pelvis (Backbends and Forward Folds)

Equipment: a set of heavy dumbbells -I'm using 10kg/22lb each) and a heavier one (optional) -I'm using 15kg/33lb-.

Routine:
10 Pulse Squats
10 Push-ups
16 Reverse Lunges (8/side)
10+10 Farmers Press

Finishing with 5-Min of:
5+5 Thrusters
3 Vinyasas w/Squat

Enjoy!

30-Min Squat and Push

Equipment: Yoga mat.

This class is all about letting the pelvis move with the spine. Experiment with twisting from your thoracic spine only to then let the pelvis follow and when forward folding, let your pelvis initiate the movement. 

In other words, free your pelvis!

45-Min Yoga Class/Pelvis (Twists/Forward Folds)

Equipment: a heavy dumbbell - I'm using 10kg/22lb - and a set of lighter dumbbells - I'm using 8kg/18lb -.

Routine:
3 Sets of:
- 10+10 Half Kneeling Single Arm Press
- 10 Hammer Curls
- 10 Push-ups w/DB Pass Through

Enjoy!

15-Min Quick Upper Body 🔥

Equipment: Yoga mat/Floor space

Routine
3 Sets of:
- 10 Push-ups
- 12 Alternating Shrimp Squats
- 10 Tabletop Elbow Taps
- 10 Kneeling Leg Extensions
- 30+30sec Side Lying Tricep Press
- 10+10 Forearm Side Plank Elbow to Knee

Enjoy!

Body Weight - Full Body (Own Pace)

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

This program is designed to help you start incorporating external weight into your yoga practice. 

Kettlebells are a perfect place to start. During these six classes, you will move through different Yoga -like practice 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.

All you need is a kettlebell and a yoga mat.

Kettlebell Yoga 3

Equipment: Yoga mat and Kettlebell

A 15min Yoga-inspired practice using a kettlebell focusing on upper body strength.

Day 1: Arms

Equipment: Yoga mat and kettlebell.

A 15min Yoga-inspired class using a Kettlebell focusing on lower body strength.

Enjoy!

Day 2: Legs

Equipment: Yoga mat and a Kettlebell.

A 15min full body Yoga-inspired class using a Kettlebell.

Have fun!

Day 3: Full Body

Equipment: Yoga mat and a Kettlebell.

A 15min Yoga-inspired class with a kettlebell focusing on upper body strength.

Enjoy!

Day 4: Arms

Equipment: Yoga mat and kettlebell.

A 15min Yoga-inspired class using a Kettlebell focusing on lower body. 

Enjoy!

Day 5: Legs

Equipment: Yoga mat and kettlebell.

A 15min Yoga-inspired full body class using a Kettlebell.

Enjoy!

Day 6: Full 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.

Welcome to the Program

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.

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!

Week 6/Day 1 - Lower Body

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

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

Week 6/Day 2 Info

Equipment: a set of mediumweight dumbbells and a set of heavyweight dumbells.
Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 12kg/27lbs (per DB).

Routine:
6-Min Warm-up
3 Rounds of:
- 10+10 Single Arm Hollow Body Press
- 12 Overhead Tricep Extensions
- 8 Renegade Rows
3 Rounds of:
- 10 Push Presses
- 10 Halos w/ Front Press
- 10 Curls

Enjoy!

Week 6/Day 2 - Upper Body

Equipment: Yoga mat, a mediumweight dumbbell, and two extra light dumbbells.

A yoga class focusing on stretching and mobility through shoulders, hamstrings, and hips.

Week 6/Day 3 - Yoga/Stretching

Week 6/Day 4 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:
6-Min Warm-up
3 Rounds of:
- 5+5 Half Kneeling Windmill
- 10 Deadlift w/Row
- 15 Goblet Squats
3 Rounds of:
- 10 +10 sec Plank Side Walk Hold
- 5+5 Shrimp Squats
- 10 Bent Over Tricep Extensions

Enjoy!

Week 6/Day 4 - Full Body

Equipment: a set of heavyweight dumbbells and a bench.
Recommended weight:
Heavy DB's: 6kg/13lbs to 12kg/27lbs (per DB).

Week 6/Day 5 Info

Equipment: a set of heavyweight dumbbells and a bench.
Recommended weight:
Heavy DB's: 6kg/13lbs to 12kg/27lbs (per DB).

Routine:
6-Min Warm-up
3 Rounds of:
- 5 Elevated Plank to Pike Push-up
- 15 Supine Knee Tucks
- 10 Chest Presses
3 Rounds of:
- 6+6 Hang Clean + Push Press
- 15sec Reversed Tabletop Hugs
- 10 Push-ups

Enjoy!

Week 6/Day 5 - Upper Push and Core

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

Recommended weight:
Medium to heavy DB's: 6kg/13lbs to 12kg/27lbs (per DB).

Follow my
workouts from your
home or gym

Follow my workouts
from your home or gym

My Playbook programs

10+ Playbook-only workouts

One subscription.
Countless opportunities.

One subscription. Countless opportunities.

Get access to the Playbook App.

About me

Goals

Training Requirements

Accomplishments

Now you get 44% discount
on my annual plan!

What you get on Playbook

Follow myworkouts from yourhome or gym

Follow my workoutsfrom your home or gym