Name: Playbook - Lizette Pompa - Week 5/Day 3
Uploaded: 2024-01-15T16:07:40.695Z
Duration: 30 min
Description: Week 5/Day 3

I loved the program! It was fun, easy to follow, and very effective yet not strenuous. Thank you!

Victoria

Today I started with Pilates, then a hip hop class, yet your session made me sweat the most that it was dripping on my mat. Thank you for this challenge. I’m so happy I finished it and get to keep moving forward.

Joysha

Feeling strong! Thanks for such a great program to get back into a regular lifting schedule.

Emily

It took me longer than 5 weeks but I could still feel the difference. It’s a great way to start weights

Tenchita

Finished! I'll need to get more dumbbells so I can increase weights

Monica

Finished the whole program, loved it all the way. I can see the progress already. Can’t wait to start an other program 👍😁

Hortense

Thank you so much for creating this!! It was exactly what I needed to get back into strength training!! 😘😘😘😘😘😘😘😉

Lindsay Maguire

Majta

Kelly

Loved the 5 week beginners program. It is a great way to get started / back into working out with weights. Thank you for the clear guidance.

Grace

Thank you so much! I have never lifted weights or done any strength workouts, and this was the perfect start. I'm going to follow up with the 8 weeks program.

Annapaola

This program is fun, inspiring and challenging - and I feel so much stronger already 💪 Thanks a lot Lizette 🤩👏💕

Monika Ruborg

Hiii! I just finished the 5 weeks program. Thank you so much for it!! It was so fun to do and well explained for new people like me. I’m looking forward to do another program.

Caroline

This was a great introduction to strength training. I really appreciated your knowledge and the care that went into putting together a program that added new movements and changes to familiar ones in a progressive but approachable way. I also valued your presence throughout each workout. Thank you! I'm looking forward to exploring more!

Wendy

The intention behind this program is wonderful! It’s the first program I have completed all the way through (ever and I’ve tried a lot of platforms). I look forward to continuing on my strength journey with you!

Melanie

Thanks lizette - I felt a lot stronger 3 weeks in! 🙏🏽

Hary

I'm so glad to find Lizette here. I just completed the 5 week beginning strength program. I feel stronger in my muscles and my mind! She leads well with effective movements and no fancy equipment. Just go for it!

Tracy

Great, I will start the 8 weeks program next week, it feels good to get stronger

Awesome program, Lizette! Instructions were clear and modifications were available. I feel stronger every day!

caron

Did this programme 3rd time. Always good to get started 🙌 Thank you. Now on to 8 weeks - again 🤗

Sonja Wilson

Thank you Lizette. I feel much stronger and more confident to keep going with my strength and weights training after this 5 week program. Looking forward to the 8 week program now! :)

Jenny

This 5 weeks have really helped me finding my way back to weight lifting after pregnancy and post parfum issues. Thank you so soo much Lizette!

Lina

Loved every minute of this program ❤️. Thank you so much 😍!

Sonja

Kelsey

That was so amazing! I adored that program and I cannot wait to start the 8 week program! Yay! Thank you so much!

Barbara

I have done the eight week intermediate program already but was at a point that strength training four times a week was not right for me. This five week program was perfect for me! I would then utilize your yoga videos 2 other days. You have so many options that I find it so much easier to stay on track. Many thanks, as always! 🙏🏼

Allison

I loved the program!! A different workout everyday. Ready to start a new one!

Laura

Amazing workout, just finished the 5 week workout. I love your workouts because it’s explained so well.

Shilpa Kurian

Hi!
Great program! I’ve done lots of other fitness programs, but this one is my favourite. It is full of instructions on the movements, and clarity, and super easy to follow. Loved the guidance and the motivation. Thank you so much for this program!!

Melissa

What a great program. I’m thankful that I stuck with the full five weeks. So rewarding!

Brandi

Thank you so much! As I said before I am a yoga practitioner who was in dire need of strength training. I have mostly been working with 8lb weights because that’s all I have. Will be buying 15lb soon. 
My right glute is firing more. But on those hip thrusts I had a hard time engaging it. So frustrating. Barely felt in that glute at all!

What do you suggest next? 8week program with heavier weights or something else?

Laura Dean

I've been a long-time follower of yours in all things yoga, but had a blast with the 5-week program, and plan on starting the 8-week on Monday. Thanks for all you do!

Sarah

Single leg hip thrusts are hard. I am uncomfortable with the box on my back, it hurts! So, I place the hands on the floor to lift some of that pressure off. Just body weight and still really hard.
Is the next program the intermediate?

Dani

Excellent kick start to fall weight training. Now on to 8 weeks programme ☀️💪

Thank you for these 5 weeks program! I done the others 2, this one make me confident in some exersices and position.

Iseult

Equipment:
1 Set of Light-weight Dumbbells
1 Set of Medium-weight Dumbbells
1 Heavy-weight Dumbbell (optional)
A box 
Extra Padding

Routine
3 Rounds of:
10+10 Hang Clean w/ Push Press
10  1-1/14 Goblet Squats
8 BO Rows with Hold
15+15 SL Hip Thrusts
10 Bent Over Tricep Extensions
10sec Superman Lift Hold

Congratulations!

Week 5/Day 3

Petra

Richelle

Alex

Welcome to the Program

Straight up and to the point.
I appreciate that you give the heads up that the heavier weight will be used maybe in the later weeks so I can have time to get them

Nikkoel

Seth

Michelle

Weights I'm Using

This is so detailed. And I love the explanation about them. Thanks Lizette!

Hestu Skrivero

Movement Patterns

Very different warm up than what I am used to. I enjoyed it and I feel warm!

Warm-up

Loved this warmup felt like it really activated my muscles in preparation for the workout

Warm-up 2

Warm-up 3

First time with weights! Wow! Thanks Lizette!

Really perfect ( but challenging) easy into working out again

Gabriela

Week 1/Day 1

Alli

Beautiful and challenging workout, even though it’s been some time since I’ve worked out it makes me feel strong and capable

Week 1/Day 2

Awesome intro into working out after a very long hiatus. I look forward to these workouts that challenge me without making me overtired and don’t  leave me feeling sore. Looking forward to the upcoming week! Thank you Lizette!

Week 1/Day 3

This was challenging! Those hip thrusts - woo

So good. Thanks for making exercise enjoyable and not dreadful! 💕 🏋️‍♀️

Week 5/Day 3

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