Name: Playbook - Lizette Pompa - Quick Push and Squat (Own Pace)
Uploaded: 2025-05-02T10:03:08.273Z
Duration: 12 min
Description: Quick Push and Squat (Own Pace)

Whooo that was a burner! Loved it & in such a short amount of time! Perfect

Kristin

So good! A quick workout that gets your heart pumping

Lydia

Such a good one! Trying to get back on track with the lifting and this is going to be a go-to.👍🙏

Lauren

Equipment: 1 or 2 Dumbbells (heavy and extra heavy)

Routine:
3 to 4 Rounds
- 5+5 Single Arm Thruster
- 10 Push-ups
- 6+6 Alt Overhead Lunges
- 10 1-1/4 Goblet Squats

Enjoy!

Single Arm Thruster (R)

Single Arm Thruster (L)

Push-ups

Alt Overhead Reverse Lunges (R)

Alt Overhead Reverse Lunges (L)

1-1/4 Goblet Squat

Push and Squat Circuit

Quick Push and Squat (Own Pace)

Kate

Push and Hinge (Own Pace)

Tamer

That was a killer. Especially the Bulgarian split squats followed by the Copenhagen plank hip dips 🔥

Jenny

Lower Body (Own Pace)

Sorry I meant to put 5 stars and now I can't go back! This is my favourite one I keep going back to it!

Janani

Upper Body Push and Pull (Own Pace)

Love this one - great combo of core stability and upper body

Jillian

Tina

jajja... this was like a shot of tekila... heavy indeed! jaja

20-Min Upper Body (Own Pace)

Blanca

Jennifer

Finally managed alternating bicep curls with 10KG weights ! Feel amazing !

Caroline

Quick Upper Body (Own Pace)

15-Min Upper Body (Own Pace)

Nora

Heike

15-Min Shoulders and Triceps (Own Pace)

Valentina

Tough one! That was one where the body weight ones were harder than the weighted ones. 💪❤

Minjoo

Melissa

Sara

Hard but fun! Loved the hang snatch lunge combo!

Michaela

20-Min Push, Squat and Core (Own Pace)

I didn't try an 'own pace' class for ages, as I wasn't sure what it meant, but I really like how they work! After following the first set, I remember what to do, so put some loud music on and carry on! 🎶

Catherine

Jae Berman

I’m screaming all over my body 😂😂😂

Iseult

Body Weight - Full Body (Own Pace)

Great! Loved how effective it was and full body ❤

25-Min Squat and Push (Own Pace)

Thank you! I really like these “own pace” workouts

DeAnna

okay that was hard but cannot wait to try more!

Last video (plank to dolphin push up) was a little fast. Love the motion but had to watch a lot to figure out proper sequencing.

Georgia

Gess

Great upper body movements. I was able to complete 4 rounds. Thanks.

Upper Body (Own Pace)

I needed a quick full body workout to accompany my bike ride today, this did the trick!

Rachel

This was a great full body. I feel strong and pumped up upon completion.

Kristy Arrowood

30-Min Full Body (Own Pace)

Kristina Kluever

Great one, loved the variety and cues. Thanks!

I really like when the workout is set up this way, at your own pace with each exercise !

Jules

30-Min Hinge and Upper Push (Own Pace)

Loved it! Fun and challenging and enjoyed the reps just watching with my music….thank you 🙌❤️

Sarah

Meskalina

Brianna

30-Min FULL Body (Own Pace)

Alice

Tough! Used heavy weights and was really challenging. Great work out, thank you 🦵🔥

Eman Sardouk

30-Min Glutes (Own Pace)

This was great! Thank you for the cool down…I am not good at doing one on my own 😉

Hi Lizette! I just Want to thank you! I really love that you anwer me and the workouts💪🏼

Full Body (Own Pace)

Great workout!  I don’t necessarily care for the separate videos but understand some do.  I just tend to replay the first video for the three rounds.  Thank you for all you do!

Erin Shaw

It is a great workout, but I don’t understand how to use these classes when it’s split up. Do I do the exercise and then press skip to move onto the next one when I’m done? I can’t work out how the timer works either. I much prefer the ones when I get to do it with you! 
I LOVE your workouts and you make me smile even when I’m finding it really tough!! Thank you for all your content 🙌

Wow. Great workout. This is my 2nd workout that we had the option of doing round 2 and 3 on our own. I've never done a handstand wall walk move before. Challenginf and fun!!

I tried this HIRT style as you suggested. Ufta! My whole body was shaking - yet I’m also feeling strong!

Great workout! I think instead of ‘snatch and press’ it should be a ‘clean and press’.

Quick Push and Squat (Own Pace)

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