Name: Playbook - Lizette Pompa - Program Info
Uploaded: 2024-04-05T18:09:15.356Z
Duration: 6 min
Description: Program Info

So informative, and I love how it’s structured.

Pascale

Dahlia

Yusef

This is a gym-based program but it can also be done at home. 

Over the next 8 weeks, this program will help you build strength and endurance through resistance training.

Each week consists of 3 different full-body workouts (own-pace) and a yoga class. Each workout comes with a warm-up and cool-down.

Each workout consists of 4 different parts:
A. 5 to 7-Min EMOM
B. Super-set (2 exercises done back to back)
C. Super-set (2 exercises done back to back)
D. 5-Min TABATA

Part A will be remain the same throughout the 8 weeks.
Part B and C will change in rounds and rest periods:
Week 1 and 2: 3 Rounds of each super-set with 75 sec rest between rounds.
Week 3 and 4: 3 Rounds of each super-set with 60 sec rest between rounds.
Week 5 and 6: 4 Rounds of each super-set with 75 sec rest between rounds.
Week 7 and 8: 4 Rounds of each super-set with 60 sec rest between rounds.
Part D will vary.

This program is geared more toward intermediate to advanced, if you are a beginner I suggest the 5-week beginners program.

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

Program Info

Wow! I think I’ll stick with this one for the next eight weeks 😀✨. Love the variation within the workout and that it is full body 🙌💙

Elna Lindahl

Krista

Lucy

W1/D1 Full Body

Patu M

Tiffany

W1/D2 Full Body

Love the workout! For the tabatas, it would be helpful if the movements and tabata scheme was written out so we don't have to always watch the video

Juan

Great! Loving this program so much, I like better the full body than the upper/low/full body schedule, so this is great, also, enough follow along so I don't feel alone doing the exercises:):)

Raquel

Sooo nice!!! I am really enjoying this program!!

W1/D3 Full Body

Perfect after the first day of strength. Love the combo for the week!

Adriana

W1/D4 40-Min Full Body/Yoga Class

Love this program, I can adapt it from home with very few material and still get a very complete and intense workout 👏

RDL svår tekniskt! Svårt att veta vilken vikt jag ska ha för att ta ut mig. Jag ska nog ta tyngre och istället backa om jag inte orkar alla!

Ellinor

I'm nursing an injury so I focused on slower movements and less weight. Loves

W2/D1 Full Body

W2/D2 Full Body

Been working with you since November and feeling stronger with my push-ups! And I have lots of energy!

Ruth

W2/D3 Full Body

Emily

Fantastic flow really great way of starting my day

Wonderful class, thank you.
Loved the short flow at the end

W2/D4 40-Min Lower Body/Yoga Class

So good. That tabata at the end is such a killer

W3/D1 Full Body

Great workout, got me right out of a little mental slump I was in today! Thank you!

Sarah

Great one. Still working thru an injury so my load is lighter but I'm still working. It feels good.

I’ve loved all of your programs, but this one is my favorite! I look forward to each workout

Shar

W3/D2 Full Body

The warmup part of the EMOM was making me anxious, so for squats/ deadlifts I work up to my weight before doing the last 4 sets as an EMOM. Tiny gym, not knowing my strength problems.😅

So good.  The Tabata did bears 👏🏽🫣🔥💪🥵

W3/D3 Full Body

W3/D4 40-Min Obliques and Side Body/Yoga Class

Loved this one! Favourites exercises all together:)

W4/D1 Full Body

Love those split squats. Went heavier today. Felt great! 🙏🙏

Jenna

W4/D2 Full Body

So good! I am so happy I have made it this far and with you ”by my side” it is much easier going to the gym!

Such a goodie. I added a few sets for fun.

W4/D3 Full Body

W4/D4 40-Min Full Body/Yoga Class

I definately felt that extra circuit repetition! Challenging and joyful:)

W5/D1 Full Body

W5/D2 Full Body

Top notch! This felt incredible. Many thanks!

I improvised and didn't keep score, but I had some good fun.

Definitely feeling stronger as I am able to lift more than what I would do in my earlier 3 weeks

Haseena

W5/D3 Full Body

W5/D4 40-Min All Around the Hips/Yoga Class

Loved it!! Although 4 rounds was heavy since I decided to do it heavier....😂not the best day

Program Info

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