profile picture
Lizette PompaLizette Pompa
/8 Week Strength

8 Week Strength

with Lizette Pompa

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. ... more

Start 7-day free trial
ONLY AVAILABLE ON THE PLAYBOOK APP

Sessions (76)

4.94/5
3
30 min
4.89/5
3
30 min
4.95/5
3
30 min
4.94/5
3
30 min
4.95/5
3
30 min
+71 sessions more

Frequently Asked Questions

Who is this program for?
For anyone who wants to build strength using weights following a program that can be followed at home.
What do I need to participate in this program?
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
What if I don't have some of those weights?
You can always get creative! If you feel you are using something too heavy, go for fewer reps. If you feel is too light, go for more reps.
How to schedule the program?
You train 5 times a week and get two full rest days.
How to do the workouts?
You will find a few different 10 to 15-minute warm-ups to prepare your body to begin the workouts and a cool down after each session.

Frequently Asked Questions

Who is this program for?
For anyone who wants to build strength using weights following a program that can be followed at home.
What do I need to participate in this program?
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
What if I don't have some of those weights?
You can always get creative! If you feel you are using something too heavy, go for fewer reps. If you feel is too light, go for more reps.
How to schedule the program?
You train 5 times a week and get two full rest days.
How to do the workouts?
You will find a few different 10 to 15-minute warm-ups to prepare your body to begin the workouts and a cool down after each session.
Features that support your success
app screen with chat
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!
app screen with favoriting workouts
Favorites
Save your favorite content so it's effortless to refer back to. Build a library that serves your goals.
app screen with calendar and streaks
Streaks
Track your progress with streaks to keep yourself accountable. See how many weeks in a row you can get.
streaming to TV
Streaming
Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
app screen with chat
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!

Comments

S
Sonja 9h ago
Thank you so much for this class, Lizette! It took me longer than 8 weeks but well, I did it 💪! Can’t wait for the next class 😻!
K
Kajsa 3d ago
I love this new format 👍🏻💪🏻💪🏻
M
Mira 9d ago
This is my second time going through the 8 week strength and I feel like the progress is slow, partly because I’m very careful about lifting too much weight and injuring myself. But today for the first time I did the whole set of presses with 20 pounds (usually it’s 15) and the bicep curls with 20 (also usually 15) so I do see strength building! I’m sure I could do past 20 with my row now but I’m scared :/
S
Sushma 10d ago
Enjoyed this workout! Thanks!
J
Jenny 20d ago
I really enjoyed this one! The plank to forearm plank and tricep dips always challenge me, in a good way!
S
Sushma 1mo ago
Tough workout. I had keep a slower pace. But felt good 😌