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
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (76)
4.94/5
3
5 min
4.9/5
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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Comments
N
Nicole • 1d ago
That certainly was a cardio workout! 😅 I had to modify the knee tucks after the first 3 rounds.
J
Joyce • 2d ago
Arms day are the toughest for me. I need to learn to do tricep extensions properly!
N
Nicole • 2d ago
My favorite part of this one was the cool down/stretching. 🙂
M
Marie • 2d ago
Dying! ;)
N
Nicole • 4d ago
This felt really great. The twists and the opening up in various areas was much needed.
N
Nicole • 5d ago
I have done snatches so infrequently that it took me a couple reps to get the motion correct. I enjoyed them though!