Name: Playbook - Lizette Pompa - Upper Body (Own Pace)
Uploaded: 2023-02-17T09:49:32.492Z
Duration: 30 min
Description: Upper Body (Own Pace)

Equipment: 
1 Set of Heavy Dumbbells (I'm using 10kg/22lb each)
1 Set Extra Heavy Dumbbells (I'm using 15kg/33lb each)
1 Long Resistance Band
1 Mini-Band
I'm also using a heavy kettlebell to tie my resistance band but you can use a door knob/rack

Routine: 4 Rounds
16 Banded Lateral Bear Walks 
8 Z-Press
10 Alternating Plank Dumbbell Pass
16 See-saw Rows
30sec Pallof Hold

4 (Each Way) Lateral Bear Walks

Z Press

Alternating Plank w/Dumbbell Pass

See-Saw Rows

Pallof Hold (1 side per round)

Upper Body Circuit

Upper Body (Own Pace)

Doing this on vacation and these bite sized workouts are perfect until I get back to my regular routine!

Shar

Just starting my weight lifting journey, loved this vid! Thanks Lizette ♥️

Grace

12-Min Quick Upper Body and Core

Those balance moves were tough but in a good way. Definitely gives me a goal to hit that three leg down dog balance posture.

Kristy

Kate

Great class! I loved all those transitions in and out of the twists🌀

Mira

40-Min Full Body/Yoga Class

Ksenia

Jennifer

Blanca

20-Min Quick Upper Body and Core

This was great, hard but good for my hips!

Krystyna Martin-Dominguez

Kelsey

Francesca

25-Min Lower Body and Core

Eman

merry Christmas my dearest teacher! here I'm reconnecting after a two week's holiday 
honestly I missed you and my practice! but I also needed a break! now I'm back, yeah!
and this was an amazing class to restart, so: tks and more tks to you ❤️❤️

20-Min Pre-Christmas Yoga Class

Push and Hinge (Own Pace)

love those fast paced sequences!!
I'd like to have mor like this!
(well, I love all your content,  yo be honest)
tks

Loved this one, thank you. More of these but a bit longer would be great! 🙏

Marissa

Ruth

13-Min Fast-Paced Wake-up Practice

So effective! What a burn 🔥 and great for travel when you can't pack a weight. Will I be able to walk though?! Thank you!

Nora

Jaime

Alice

20-Min Mini-Band Glutes

So good! On the clean and press, should the move pause at the shoulder before pressing?

Lydia

Oj så bra, hela kroppen har fått en genomkörare! Nu ska jag testa pistolsquaten, får se om jag orkar! ❤️

Karin

30-Min Upper Body and More

Thank you! This was a great way to quickly get my heart rate going for the day 😊

Leslie

Thanks, Lizette. Have a great weekend, too!

Henrike

Perfect. Needed this. Have been out for back/neck for two weeks.

Sara

15-Min Lower Body 🔥

Love this one! Simple but effective and got my heart pumping :)

So good!! Loved that finisher, so unexpected!

Suzanne

30-Min Squat and Push

Kristine

Allison

Brandi

15-Min Quick Upper Body 🔥

I love the bands for something different but super challenging! Thank you!

Amanda

Exactly what I needed after a long day at work. Couldn't face lifting a weight or doing push-ups! This was perfect for some resistance movement, thank you!

30-Min Mini-Band Glutes and Core

So good! Exactly what I’ve been looking for. I’ve followed you on IG for a long time and I’m so glad I took the plunge to buy the app!

Wendy Maldonado

Hope you managed to enjoy the day off with your girls!

25-Min Arms

Love how quick and effective that was. I tagged it onto a 15min upper body and it was great. Thank you!

Christie

15-Min Lower Body (Follow Along)

My first workout with you! It was a higher level workout than I was probably ready for, but I loved pushing myself and your coaching!

Laura

I think this is an older video so the newer outline you use of instructing and then "at your own pace" is much better. I like the exercises in this round though!

That was harder for me - mostly on my wrists.  I need to strengthen them:) thank you!!

Rebecca

20-Min Upper BODY

This is one of my favorite leg/glute workouts on your app! I've done it so many times and it's always challenging 😅

Heather Allen

Marisol

25-Min Glutes

It was great. 2 nice cycles of exercises plus streching. This was a wonderful finisher for today

Tina

You are the only person who can make my upper body hurt this much after so simple routine. Honestly, so easy to underestimate but oh boy does it burn!

Camilla

30-Min Upper Body

You have an astonishing ability to combine sets of easy exercises that together feel like you’ve completed a massive amount of exercises. Efficient and fun! 🌟

Lina

Combined this with a 20 minute interval row-machine workout. ❤️‍🔥

Trying to ease back into my exercise habit, and I’ve been putting off, but I told myself I can handle 8 minutes!! Thanks for having so many options for everyone’s different needs. ❤️

Hollis

8-Min Quick Upper Body and Core

25-Min Upper Body and Core

Brianna

Loved the speed and effectiveness. Thank you!

15-Min Lower Body and Core

Short and sweet. Those foam roller ones are tougher than they look!

Hi! Thank you! It was a short 15 mins but it felt really good, especially the arm rotation.

Sofia

Just dawned on me…I’ve been working out with you for THREE years now!! How is that possible?! Someday…I’ll workout with you in person 😊💛 #Greece

15-Min Arms and Abs

30-Min Lower Body/Glutes

Shrimp squats are so difficult for me!!! I would love to see a class on progressions to the elusive shrimp 😊. I have the hip flexion but just getting the knee to the ground is difficult. I can do the pistol negatives but the shrimp seems so much more difficult to get in the down cycle. Thanks!! Love your workouts!!!

Upper Body (Own Pace)

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