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: 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: 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 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 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

This is a full body workout with no equipment needed.

Have fun!

10-Min Body Weight

Equipment: a set of medium weight dumbbells (I'm using 7kg each), a kettlebell (optional, you can use one of the dumbbells, I'm using 12kg), a chair or bench.

Routine:
- 14 Goblet Squats.
- 8 Bicep Curls.
- 12 Stand-ups.
- 10 Tricep Dips.
- 10 Push-ups.

Enjoy!

18-Min FULL Body

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

A full body yoga class with dumbbells.

Enjoy!

45-Min Yoga w/Dumbbells

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.

30-Min FULL Body

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

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

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 you need is a kettlebell and/or a pair of dumbbells and a yoga mat. This program is designed to get you moving and make you stronger in just 10 minutes a day. If you want to start incorporating some strength training into your day, these workouts will boost your energy, load your practice and build strength.

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

10-Min Full Body w/Dumbbells

Shoulders, Hamstrings and Core 🔥

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

Triceps, Legs and Core 👌

Full Body w/Dumbbells

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.

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.

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Follow myworkouts from yourhome or gym

Follow my workoutsfrom your home or gym