Name: Playbook - Lizette Pompa - W3/D4 Week 3/Day 4 - Full Body
Uploaded: 2024-04-09T18:26:55.032Z
Duration: 30 min
Description: W3/D4 Week 3/Day 4 - Full Body

Ooh… those negative push ups were hard. I am proud of myself for doing them.

Nicole Vangen

Marie

This was so hard. Bit too short for a full body class as cool down was 8 minutes. Would prefer to do a separate cooldown and have a few more exercises. Loved the movements.

Linda Solem

jacqueline

Awesome Workout! Love that the workouts are 30 minutes but challenging at the same time :)

MonicaSelene

I am having trouble with hinge movements more often than not. I find that it puts a lot of pressure on my low back. I’ve tried changing up the amount I’m bending my knees and other things, like foot position and lessening weight, but it still seems to place an uncomfortable pressure. I sometimes use a resistance band on my quads and that seems to help. Do you have any other cues or help to reduce that pressure?

Kelsey

Loved this! So much great hinge work, and that finisher is intense in the best way💪

Mira

Loved this! Definitely learned some weaknesses to work on.

Shar

🏋🏻‍♂️ Im slowly getting stronger! Great workout. Thank you ❤️

Linda

Oh - my ticeps- that slow lowering to the floor - 🔥💪🏻

Heike

Livia

Henrike

It was sooo good..feeling the challenge!! You push me and I like it!! Thank god on the last press ups you also lifted up with your knees towards the end..I managed 3 full body up,  but the last 2 it was impossible..

Maria

Yenny

A few exercises that elevate the heart rate would be awesome!

Krosten

Had to shake it up with my rehab stuff 😚

Sara

Fantastic, it’s been a while from the last time and it felt really good, but I’d like some adaptations for people like me that cannot bend the knees too much and have a lot of difficulty stretching the quads;)

Cati

Omg those negative push ups! 😅😖😫

Brynn

Really liked this class. Realizing that full body training is my favorite.

Caroline

Awesome! Loved the compound movements and the stretches at the end!

Stephanie Schilling

Carla

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!

W3/D4 Week 3/Day 4 - Full Body

I’m starting the 8 weeks strength program on Monday! 🥳🤩 I’ll jeep you posted 😘

Maru

Gladys

Emily

Introduction

Elizabeth Sowle

Jessika

Weights I'm Using

Katie

Natthaya

Stephanie

Upper Body Warm-up

Laura

Great warm up!! I really love the functional movement aspect of it.

Cora

How do I shut off the having to rate every video before I can proceed in my workout?

Tracey

Lower Body Warm-up

This is still my favourite warm-up so far.

Jenny

Kathryn Gordon

Full Body Warm-up

This really makes me feel ready to do shoulder work!!

Lindsay Maguire

Farah Mustapha

Sushma

Upper Body Yoga Warm-up

Jess

I have tricky hips and I’m hoping this warm up will keep them on track. :) Thank you!

Adriana

Lower Body Yoga Warm-up

Full Body Yoga Warm-up

I love how you are breaking it all down and encouraging us to do lower reps if needed while focusing on form.

Rebecca

Maeve

W1/D1 Week 1/Day 1 Info

Joysha

Second time round for this program and feeling good. Going up in weights and will see how things go! :)

W1/D1 Week 1/Day 1 - Upper Body

Kristin

Jennifer

W1/D2 Week 1/Day 2 Info

This was super challenging and hard and I was sweating like crazy. So much fun!

Exactly what I wanted, hard but doable in a fairly short time. Just perfect.

aliona

Uffdah. Finally got some heavier weights and boy did I feel that. 😂
So good. Thank you!

W1/D2 Week 1/Day 2 -  Lower Body

I loved the challenge of the balancing posture! Such a fun practice

W1/D3 Week 1/Day 3 - Yoga

Lisa

It was overall help, but I think noting where we should feel the stretch would be very helpful. There are some moves like the bent leg stretch that requires pushing the front leg forward where it was unclear. It was difficult to exactly know where I should feel the stretch as I’m personally quite flexible. Even alternatives would be super helpful. Thank you!

Julie

Peppade inför morgondagens träning. Vi har en GRYM träningsvärk sedan igår. Bra med genomgång... nu vet vi vad vi har att se fram emot 🙈

W1/D4 Week 1/Day 4 Info

Lauren

W1/D4 Week 1/Day 4 - Full Body

W1/D5 Week 1/Day 5 Info

Loved that one Liz!!! Loved the sphinx to plank transition. It really hit the spot 🙌🏼

Heidi

So excited for week 2! Loving the program so far

W1/D5 Week 1/Day 5 - Shoulders and Core

Me watching the instructions on a rest day because I miss training already 😂

Camilla

W2/D1 Week 2/Day 1 Info

Thank you for the hint with two resistance bands. I've finally felt my glutes. 
It is the third time I am doing this program and always learn something new. 👌

Majta

Second time around doing this 8 week strength program. Love it so much !! Thank you !!

Anna

I am excited about getting into week 2. This was a challenging workout for me - especially shrimp squats and wall sit.

W2/D1 Week 2/Day 1 - Lower Body

I don't understand what's different between snatch n hang clean n press?

Meen

I wish there was a way to bypass commenting or rating after every video.
Otherwise great workouts and app

Love the concise instructions w emphasis on what to take note + the modifications make all the exercises look less intimidating! Thank you v much!

W2/D2 Week 2/Day 2 Info

My shoulders are sure to be feeling that workout over the next few days. It was good. I felt strong.

Great workout!! I’m getting stronger and can complete all the exercises with heavy weights, but I still can’t manage a proponer push up from the floor 😂

Vero

W2/D2 Week 2/Day 2 - Upper Body

Kristen Webb

I have some restriction in my shoulders (left especially) so this was challenging, but also so helpful.

W2/D3 Week 2/Day 3 - Shoulder Mobility

Combining shoulder mobility from yesterday and today’s full body since yesterday was hectic with work and kids’ activities... can’t wait to sweat!!

W2/D4 Week 2/Day 4 Info

Oof I had to make the windmills mobility and drop to 3 lbs!!!

This was difficult, but I really enjoyed the variety of the workout.

W2/D4 Week 2/Day 4 - Full Body

Iseult

W2/D5 Week 2/Day 5 Info

I am really enjoying the variety that this program offers. Thank you, Lizette!

Messing up the counting keeps us guessing ;)

W2/D5 Week 2/Day 5 - Glutes and Core

W3/D1 Week 3/Day 1 Info

WOW!! I can’t believe you can pack that much into a 30 minute time slot, but I love it! I feel #workedout

Joyce

W3/D1 Week 3/Day 1 - Upper Body

Every time I watch those information videos I’m thinking like „OMG, I’ll never manage this“ 😆 and then I go and do it anyway.

Sonja

W3/D2 Week 3/Day 2 Info

Wow this was so tough and fun 😅 enjoying the lower body pump!

W3/D2 Week 3/Day 2 - Lower Body

I did this workout for the first time today. It was a nice mix of movements I’m familiar with and new ones.

Nivian

W3/D3 Week 3/Day 3 Yoga Hips

Looking forward to do this tomorrow morning!!!

God morgon! 
Du gör mig glad. Nu ska jag träna med Lillo och Erik

Abby

W3/D4 Week 3/Day 4 Info

W3/D5 Week 3/Day 5 Info

Straddle presses were deceptively brutal.

My 8 minutes were 2 minutes shorter than yours 🤨😝

W3/D5 Week 3/Day 5 - Arms and Core

W4/D1 Week 4/Day 1 Info

Oof. The last set 🫠🫠 if this doesn’t build muscle I don’t know what will!!

Love your lower body workouts! Difficult to increase the weights, just using the dumbbells I have at home (3kg each), I'll try soon to get 5kg dumbbells, thanks !

Raquel

W4/D1 Week 4/Day 1 - Lower Body

W4/D2 Week 4/Day 2 Info

I have done snatches so infrequently that it took me a couple reps to get the motion correct. I enjoyed them though!

W4/D2 Week 4/Day 2 - Upper Body

This felt really great. The twists and the opening up in various areas was much needed.

This was really nice to do in the morning in between workout days and lots of deskwork stiffness! Thanks Lizette.

W4/D3 Week 4/Day 3 - Yoga Spine

W4/D4 Week 4 Day 4 Info

This is truly the first time I’ve stuck to a program for more than two weeks and it’s been so good. I work full time…very early in the morning and get done with work just in time to pick up my kids from school. There are days when I just feel too exhausted. But every time I commit to doing it I’m so glad and so proud of myself.

Great workout!! I am feeling stronger this week!

Did not feel like it today but I got it done 😅

W4/D4 Week 4/Day 4 - Full Body

W4/D5 Week 4/Day 5 Info

Loving all of these sessions. Thank you for doing them with us.

Rachel Colandrea

That certainly was a cardio workout! 😅 I had to modify the knee tucks after the first 3 rounds.

W4/D5 Week 4/Day 5 - Cardio and Core

W5/D1 Week 5/Day 1 Info

Loved the warm up and cool down in this one!!

Thank you for another great workout 🏋️‍♀️

I don't think I'm even going to be able to lift my arms to type tomorrow! 😂

Catherine

W5/D1 Week 5/Day 1 - Upper Body

For some reason this video and the workout aren’t working unless I download them. It may be my phone or my internet. I just thought I would flag it for you just in case.

VAnessa

Ok can't wait for tomorrow this looked so much fun.

W5/D2 Week 5/Day 2 Info

Enjoyed that - thank you! It would be useful to know in advance where kettlebells can be used instead of dumbbells and vice versa. (I have one set of medium DBs and lots of KBs, so sometimes I'm kind of guessing if KBs will work where lighter/heavier is needed. They worked well with this class, though!)

I need modifications for the pistol squats.

W5/D2 Week 5/Day 2 - Lower Body

This was my favorite yoga class of this 8 week strength program so far. I loved how the movements followed together and it was just what my body needed today!

W3/D4 Week 3/Day 4 - Full Body

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