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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

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Sessions (76)

4.94/5
3
5 min
4.95/5
3
15 min
4.94/5
3
15 min
4.95/5
3
10 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.
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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

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Emily 2h ago
Those leg lifts!!! Yowza
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Syd 4d ago
So excited for week 2! Loving the program so far
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Sara 6d ago
Oof. The last set 🫠🫠 if this doesn’t build muscle I don’t know what will!!
S
Syd 6d ago
I loved the challenge of the balancing posture! Such a fun practice
J
Jenny 6d ago
Second time round for this program and feeling good. Going up in weights and will see how things go! :)
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Syd 7d ago
This was super challenging and hard and I was sweating like crazy. So much fun!