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, resistance band (medium to hard) and a chair or bench. 

Routine:
15+15 Bridge March
15+15 Quadruped Hip Extension
15+15 Single Leg Elevated Bridge
15+15 Lateral Walks

Enjoy!

20-Min Mini-Band/Glutes

Equipment: yoga mat.

Routine:
10 Plank to Dolphin Lowers
15 Squats
5+5 Push-up to Side Plank Dips
15+15 Lunge Pulses
20 sec Hollow Body Hold

Enjoy!

25-Min Body Weight

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 dowel or yoga strap.

A full body warm-up to get you ready for your workout or your day. 

Enjoy!

18-Min Full Body Warm-up

Equipment: yoga mat and a yoga block.

A short tutorial focusing on Pike Push-ups and how to work towards them, modify or build strength around them.

Enjoy!

Pike Push-up Tutorial

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

30-Min Yoga Strength/Full Body

Equipment: a set of heavy dumbbells (I'm using 12kg) and wall space.

Routine:
Drop set
12 Deadlifts
12 Push-ups
12 Rows
12 Chest Press
Then drop to 10,8,6,4,2.

Finish with:
10 Handstand Wall Walks

Enjoy!

20-Min Upper BODY

A 30-Min full body practice to give you that quick energy boost you need to go through your day.

30-Min Full Body Yoga

Equipment: a medium weight and a heavy weight dumbbells - I'm using 6 and 12,5kg -.

Routine:
3 Rounds of:
10 Shrimp Squats
15 Hip Thrusts
8+8 Overhead Lunges
15 Goblet Squats
15 Sumo Squats

Straight into:
Hip flexion prep.
5+5 Negative Pistols

30-Min Lower 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 Full Body Workouts in one place!

Full Body

Equipment: A medium/heavy Kettlebell (the heavier, the harder this workout will feel).

Routine:
12 Goblet Squats
10 Push-ups
8+8 Kickstand RDL's w/Row
15 Hollow Body Knee Tuck

Enjoy!

14-Min Quick Full Body w/Kettlebell

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: 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 💪🏼

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!

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