Name: Playbook - Lizette Pompa - W1/D3 Upper Body
Uploaded: 2024-04-05T18:09:15.672Z
Duration: 40 min
Description: W1/D3 Upper Body

Amie

Pernilla Tornell

Good one, with my eldest boy child.  ❤️

Yusef

This is fun. I'm taking much slower and using lighter weights, more mindful, and it's great.

I did the exercises in a row instead of following the circuit. Different pump for sure.

Just what my shoulders needed, thank you so much

Brooke Fricke

Whew! This was tougher than I expected💪💪💪

Mira

Ailith Anderson

Susanna

Equipment:
Wall Space
1 Set of Heavy Dumbbells
1 Set of Extra Heavy Dumbbells
Barbell (optional)

Routine:
Upper Body
5-Min EMOM
2-3 Wall Walks

Upper Body Circuit (4 Rounds)
10 Push-ups w/DB Pull Through
8 Barbell Rows
8 Push Press
16 Alt Bicep Curls
10 Halos

Push-up w/DB Pull Through

Barbell Rows

Dumbbell Push Press

Alternating Bicep Curls

Halos

Upper Body Circuit

W1/D3 Upper Body

Sonja

Great explanation. Can't wait to start early Dec!

Intro to the Program

Great! Challenging but really clearly explained

Sally

Love having the warmup and cooldown all in the same place. Makes it much easier!

W1/D1 Push and Hinge

Thank you for yet another awesome work out ⭐️

Elna Lindahl

I've missed doing these workouts lizette. Amazing as ever. Thank you ❤️

Nora

W1/D2 Pull and Squat

Love low body workouts 💪🏻✊🏻🙌🏻❤️

Elena

Heather Allen

W1/D4 Lower Body

Mandy

That tabata killed me! 🤣💪🏼Great to be back doing your workouts again xx

W2/D1 Push and Squat

Loved that, hit every part of the body, feel thoroughly invigorated and motivated to get better and stronger with this one. Thank you :)

Aliya

So empowering! All of your workouts are amazing.

Joanna

W2/D2 Pull and Hinge

I was shaking on the last set of elevated planks. 🥵

Eman Sardouk

W2/D3 Upper Body

That felt so good! It's been a while since I felt as strong, capable and motivated like that (perimenopause, blah). Your workouts are really helping me to return, remember and refresh how I can enjoy being in my body. Thank you :) x

W2/D4 Lower Body

Dahlia

W3/D1 Push and Hinge

I feel strong! Thank you Lizette. 🙏🏻🤌

Marianne

W3/D2 Pull and Squat

That was tough! My hands gave up at the last two knee tucks 🤣

Jennifer

W3/D3 Upper Body

Livia

W3/D4 Lower Body

W4/D1 Push and Squat

W4/D2 Pull and Hinge

It was amazing. Just so well considered as a routine.

W4/D3 Upper Body

I loved this whole program! I did it twice through back to back and can really see the results. I’m looking forward to starting the new strength/mobility program next!

W1/D3 Upper Body

Community

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