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Lizette PompaLizette Pompa
/4 Week Cycle Power

4 Week Cycle Power

Strength with Lizette Pompa

This is an intermediate program for anyone with a menstrual cycle who wants to try syncing it with their training. Our female hormones fluctuate throughout the month and that has an effect on the way we perform during trainin... more

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Sessions (29)

5/5
3
30 min
4.88/5
1
30 min
5/5
1
30 min
5/5
0
30 min
5/5
0
30 min
+24 sessions more

Details

Category
Bodybuilding, Tabata, Functional
Duration
4 weeks,
Level
Intermediate
Location
Home

Frequently Asked Questions

Who are these workouts for (skill-level)?
This is an intermediate level program, it works best for those who are familiar with lifting weights and basic lifting terms. If you have never lifted before I recommend you starts with the 5-week Beginner's Program.
What do I need to participate in this program?
List of equipment: Floor and wall space Pull-up Bar Barbell (optional) Bench or Box (something stable for step-ups) Four to five sets of dumbbells (or adjustable ones) - Lightweight (I used 4kg/8lbs) - Mediumweight (I used 8kg/17lbs) - Heavy (I used 10kg/22lbs and 12,5kg/27lbs) - Extra Heavy (I used 15kg/27lbs and 17,5kg 38lbs ) Kettlebell (I used 16kg/34lbs) Weight Plate (for weighted push-ups and to stand on) A Mini-band medium/hard resistance A long resistance band light/medium Extra padding for hip thrusts Yoga Block Foam Roller

Frequently Asked Questions

Who are these workouts for (skill-level)?
This is an intermediate level program, it works best for those who are familiar with lifting weights and basic lifting terms. If you have never lifted before I recommend you starts with the 5-week Beginner's Program.
What do I need to participate in this program?
List of equipment: Floor and wall space Pull-up Bar Barbell (optional) Bench or Box (something stable for step-ups) Four to five sets of dumbbells (or adjustable ones) - Lightweight (I used 4kg/8lbs) - Mediumweight (I used 8kg/17lbs) - Heavy (I used 10kg/22lbs and 12,5kg/27lbs) - Extra Heavy (I used 15kg/27lbs and 17,5kg 38lbs ) Kettlebell (I used 16kg/34lbs) Weight Plate (for weighted push-ups and to stand on) A Mini-band medium/hard resistance A long resistance band light/medium Extra padding for hip thrusts Yoga Block Foam Roller
Features that support your success
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Streaks
Track your progress with streaks to keep yourself accountable. See how many weeks in a row you can get.
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Streaming
Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
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Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!

Comments

M
monalie 1d ago
Love
M
Marianne 24d ago
I would love to know the focus of the cool downs so that I know which one to do after a workout
M
Marianne 24d ago
My legs hurt! I love it
B
Barbara 1mo ago
Love this! Starting immediately again!!!!! 💪🏼💪🏼💪🏼💪🏼
R
Rachel 1mo ago
Loved it!!
E
Eman 1mo ago
Thank you for a great 4 week program!! 💪