Equipment: a set of medium weight dumbbells (an extra set of heavier ones if you want to).

Routine:
10+10 Side Plank Rows
10 Bent Over Rows
8 Plank to Forearm Plank Lowers
--
8 L Press
10 Push-ups
10 Curls

Enjoy!

30-Min Upper Body

Equipment: 2 bands, medium, and hard resistance.

Routine:
30 Banded Lateral Walks
15+15 Count Glute Kickback Hold
15+15 Quadruped Hip Extension
30 Banded Glute Bridge Pulses
10+10 Supine Twisted Knee Tucks w/Hold
Extra:
15+15 Clam Shells
20 Seated Hip Abduction w/Hold

Enjoy!

30-Min Mini-Band Glutes and Core

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:
A set of heavy dumbbells - I'm using 12,5kg/27lb each -.
A medium-heavy dumbbell - I'm using 10kg/22lb-.
Something as extra padding (towel or light pillow).

Routine:
10+10 Push Presses
20 Sumo Pulses
10 Bent Over Rows
20 Bridge Pulses
8+8 Overhead Lunges
10+10 Supine Elbow to Knee Crunches w/10sec hold.

Enjoy!

30-Min Full Body (Own Pace)

Equipment: Yoga mat and a set of light/medium weight dumbbells -I'm using 4kg/8lb each-.

A full body practice to get you ready before Christmas. Treat yourself with some alone time and move your body.

Merry Christmas and Enjoy!

40-Min Pre-Christmas Yoga Strength🎄💪

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: A chair or bench to try an inclined push-up.

A quick tutorial breaking down a push up and what to think about when performing one.

Enjoy!

Push-up Tutorial

Equipment: A set of heavy and a set of medium weight dumbbells (I'm using 8kg/17lb and 12kg/27lb, I'm also using one 10kg/22lb dumbbell) and some extra padding (a light pillow or towel).

Routine:
8+8 Kickstand RDL's
8+8 Single Arm Push Press
10 Deadlifts
8 Z-Press
15 Glute Bridge Pulses
8+8 Single Arm Arnold Press

Enjoy!

30-Min Hinge and Push

Equipment: A set of heavy and medium weight dumbbells - I'm using 10kg/22lb and 4kg/8lbs each -.

Routine:
8+8 Farmers Press
10 Bent Over Tricep Extensions
8+8 Alternating Curls
10+10 Alternating Front Arm Raises
10 Plank to Dolphin Push-ups

Enjoy

Upper Body (Own Pace)

Equipment: Yoga mat, something to slide your feet with (towel or paper plates if you have carpet) and a chair, bench or sofa.

If you want to load this workout, just add a dumbbell or kettlebell to the squats and hip thrusts.

Routine:
10 Plank to Forearm Plank Slides
20 Sumo Squat Pulses
10 Push-ups
15 Tricep Bench Dips
15+15 Single Leg Hip Thrusts

Enjoy!

25-Min Body Weight/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

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.

Weights I'm Using

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).

Week 7/Day 1 Info

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).

Routine:
3 Rounds of:
- 10+10 Seated Overhead Press
- 5+5 Negative Hammer Curls
- 10 Rows
3 Rounds of:
- 15 Bench DB Pull-overs
- 10 Push-ups
- 8+8 Chest Press to Half Get-up

Enjoy!

Week 7/Day 1 - Upper Body

Equipment: a set of medium/heavyweight dumbbells, a hard resistance band, and a bench. 
Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Week 7/Day 2 Info

Equipment: a set of medium/heavyweight dumbbells, a hard resistance band, and a bench. 
Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Routine:
3 Rounds of:
- 12 Goblet Squats
- 10+10 Bulgarian Split Squats
- 15+15 Quadruped Hip Extension
3 Rounds of:
- 8+8 Narrow Lunges
- 15+15 Lateral Banded Walks
- 20 Sumo Pulses

Enjoy!

Week 7/Day 2 - Lower Body

Equipment: Yoga mat.

A core yoga class focusing on the TVA.

Week 7/Day 3 - Yoga/Core

Week 7/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:
- 6+6 Half Kneeling Snatch + Windmill
- 8+8 Kickstand RDL's
- 10+10 Chainsaw Row
3 Rounds of:
- 10 Push-ups w/DB Pass
- 8 Double Squats
- 20 Forearm Plank Twists

Enjoy!

Week 7/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 7/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:
Drop set
12 -10-8-6-4-2
- Bent Over Rows
- Chest Press
- Bench DB Pull-Overs
- 30 sec Plank Hold

Enjoy!

Week 7/Day 5 - Chest, Back and Core

Equipment: a set of medium/heavyweight dumbbells, something to elevate your heels 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:
- 8+8 Split Squats
- 10 Bear Rows
- 15 Supine Knee Tucks w/Pull-Overs
3 Rounds of:
- 10 Cyclist Squats
- 10+10 Single Arm Row
- 15 Sumo Squats

Enjoy!

Week 8/Day 1 - Squat and Upper Pull

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

Routine:
3 Rounds of:
- 10 Deadlifts
- 8 Z-Presses
- 10+10 Kickstand RDL's
3 Rounds of:
- 10+10 Single Arm Overhead Push Press
- 8+8 Single-Leg RDL's
- 10 Pike Push-ups

Enjoy!

Week 8/Day 2 - Hinge and Upper Push

Week 8/Day 3 - Yoga

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

Routine:
3 Rounds of:
- 10+10 Single Arm Bench DB Press
- 10+10 Tripod Row
- 10 Narrow Grip Push-ups
3 Rounds of:
- 5+5 Single Arm Bottoms-Ups KB Press
- 8 Bent Over Rows w/Hold
- 10+10 Side Plank Rows

Enjoy!

Week 8/Day 4 - Push and Pull

Equipment: a set of heavyweight dumbbells, hard resistance band, bench and a kettlebell.

Recommended weight:
Heavy DB's: 6kg/13lbs to 12kg/27lbs (per DB).
Kettlebell: 8kg/17lbs to 12kg/27lbs.

Routine:
3 Rounds of:
- 15 Hip Thrusts w/Band
- 8+8 Cossack Squats
- 10 Deadlifts
3 Rounds of:
- 8+8 Lunges
- 15 Elevated Feet Bridge w/Band
- 10 Goblet Squats

Enjoy!

Week 8/Day 5 - Hinge and Squat

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

Yoga Classes

Equipment: Yoga mat

A Yoga-Workout focusing on crow pose.

Enjoy!

20-Min Crow and Core Yoga-Workout

Equipment: Yoga mat and a medium weight kettlebell (the KB is optional and I'm using 6kg/13lbs)

A yoga class focusing on the posture -wild thing-.

Enjoy!

45-Min Yoga Strength/Wild Thing

Equipment: Yoga mat and a set of medium weight dumbbells - I'm using 6kg/each -.

A full body yoga practice with a bit extra focus on legs and core.

Enjoy!

37-Min Yoga Strength/Full Body

Equipment: Yoga mat.

A yoga flow with a bit of extra focus on hip mobility and upper body strength.

30-Min Yoga Hips and Arms

Equipment: Yoga mat and a set of medium weight dumbbells (optional).

30-Min Yoga Strength/Full Body

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

25-Min Yoga Strength/Arms and Core

Equipment: Yoga mat and a medium weight Kettlebell or dumbbell.

Full body yoga strength class.

Enjoy!

25-Min Yoga Strength / Full Body

Equipment: Yoga mat and a medium weight Kettlebell or dumbbell (optional).

This class takes you through the requisites needed to perform either malasana or crow pose to then take you into those two postures.

Enjoy!

30-Min Yoga Strength/Malasana and Crow Pose

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: Yoga mat and a set of light/medium weight dumbbells.

A yoga class focusing on overhead shoulder strength. If at any point the reps feel like too much, lower the reps to keep the quality of the movement.

Enjoy!

35-Min Yoga Strength/Upper Body

Equipment: yoga mat and a medium weight Kettlebell or dumbbell (works well without any weight)

A continuous circular flow moving through the whole body. Start with a short warm-up to then pick up the pace as you glow around the mat. 

Enjoy!

40-Min Strength Yoga/Mandala Flow

Equipment: yoga mat, a set of medium weight dumbbells or a Kettlebell and a pillow if you want to prop your hips during seated forward folds. 

A quick class focusing on stretching hamstrings and hip flexors.

Enjoy!

20-Min Hamstrings and Hip Flexors Stretch

Equipment: yoga mat, a set of medium weight dumbbells, a yoga block and maybe a pillow or blanket to prop your hips up a bit.

A yoga class focusing on strengthening the musculature around the hips.

Enjoy!

35-Min Yoga Strength/Hips

Equipment: yoga mat and a medium weight Kettlebell or dumbbell - I'm using 8kg -.

A full-body yoga class that can easily be done without the kettlebell.

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