Lizette Pompa

Perform Full Body

Perform Full Body

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This program is a variation of the "8-Week Perform" program where I've redesign it into full body workouts. Build strength and endurance through resistance training! Each week consists of 3 different full-body workouts (own-pace and follow-along) with a warm-up and cool-down. Each workout consists of 4 different parts: A. 5 to 7-Min EMOM B. Super-set (2 exercises done back to back) C. Super-set (2 exercises done back to back) D. 5-Min TABATA Part A will be remain the same throughout the 8 weeks. Part B and C will change in rounds and rest periods: Week 1 and 2: 3 Rounds of each super-set with 75 sec rest between rounds. Week 3 and 4: 3 Rounds of each super-set with 60 sec rest between rounds. Week 5 and 6: 4 Rounds of each super-set with 75 sec rest between rounds. Week 7 and 8: 4 Rounds of each super-set with 60 sec rest between rounds. Part D will vary. This program is geared more toward intermediate to advanced, if you are a beginner I suggest the 5-week beginners program. Please message me with any questions, and don't forget to tag me on IG @lizette_pompa to see your progress

Bodybuilding, Functional, Full Body
8 weeks program 3 days/week 30-45 mins
Level:
Intermediate
Location:
Gym
Bodybuilding, Functional, Full Body
8 weeks program 3 days/week 30-45 mins
Level:
Intermediate
Location:
Gym

Workouts

 Begin Here
Begin Here
5.0
Functional, Bodybuilding, Intermediate, Gym, Full Body, Strength
Extra EMOMs
Extra EMOMs
4.0
Full Body
Full Body
5.0
4
Full Body
Full Body
5.0
2
Full Body
Full Body
5.0
1

Reviews

These are great workouts. Challenging enough to keep me motivated and I know I am getting stronger. I’m 63 and want to get STRONG!
Angela
Thank you so much for making it so accessible and being so prompt in answering all the questions.
Me
These 5 weeks have really helped me find my way back to weight lifting after pregnancy and postpartum issues. Thank you so so much Lizette!
Lina
I'm just delighted, Lizette designed really high-quality and efficient strength program and I see weekly gains! Thank you again.
Yusef

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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Reminders
Set workout reminders to stay on track!
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About Lizette Pompa

Strength Coach and Yoga Teacher

Hi there, my name is Lizette Pompa. I'm a Strength Coach and Yoga Teacher. ​ I've been teaching since 2010. In 2019 I launched my Playbook app to share my love for both strength training and yoga. ​ My goal is to empower YOU to build a stronger body through weights, yoga, and movement. ​ With my strength programs, I want to create a space where women feel comfortable to start lifting weights, do yoga and be themselves.

Frequently asked questions

What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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