8 Week Strength
Strength with Lizette Pompa
This is a "follow-along" program for beginners.
Over the course of the next 8 weeks, this program will develop your strength, stability, endurance, and body awareness. ... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (50)
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
+45 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
J
Joysha • 10d ago
Great!!!
S
Syd • 14d ago
Dying. Loved it 😅
S
Syd • 14d ago
Brutal and amazing. Loved it!
E
Emily • 18d ago
Loved the warm up and cool down in this one!!
H
Heidi • 20d ago
Loved that one Liz!!! Loved the sphinx to plank transition. It really hit the spot 🙌🏼
S
Syd • 21d ago
Wow this was so tough and fun 😅 enjoying the lower body pump!