Name: Playbook - Lizette Pompa - W3/D1 Push and Squat
Uploaded: 2024-04-05T18:09:16.393Z
Duration: 30 min
Description: W3/D1 Push and Squat

Kelly

Livia

I’m trying to get back into working out and moving. As always, such a good workout!

Jennifer

Lydia

Did you know your counts are longer than seconds? 😅

Marta

Iseult

Equipment:
1 Set of Heavy Dumbbells
Box

Recommended weights:
Heavy DB’s: 8kg/17lb to 12kg/26lb.

Routine: 3 Total Rounds with 2min rest in between
10+10 Arnold Press
16 Alt Reverse Lunges
10 Push-ups
8+8 Lateral Step-ups
30sec DB Press Flutter Kicks
20 Sumo Pulses

Arnold Press (R)

Arnold Press (L)

Alternating Reverse Lunges

Push-ups

Lateral Step-up (R)

Lateral Step-up (L)

DB Press Flutter Kicks

Sumo Pulses

Push and Squat Circuit

W3/D1 Push and Squat

Patu M

caron

I‘m 41, I have been doing sports all my life and never learned about these basic things before. So thank you so much for this 😊👍!

Sonja

Program Info Videos

I would love to know the focus of the cool downs so that I know which one to do after a workout

Marianne

Cool Down 1

Ellie

Cool Down 2

Leslie

Cool Down 3

Cool Down 4

Cool Down 5

W1/D1 Week 1 Info

So hard! Had to modify a bit because of cramps but I have never been so excited to start my cycle and this program!

Barbara

Great workout! On the 3rd day of my menstrual cycle.

Eman Sardouk

W1/D1 Push and Squat

This felt so amazing! I was able to use 25lb weights and and a 35lb kettle bell!!!! I felt so strong!

That was great! On the PMS anxiety train and needed to get my heart rate up!

Sara

DeAnna

W1/D2 Pull and Hinge

Emom+2 rounds of circuit due to time. Arms sore from day 2!

Kaitlin

Rachel

Finally making progress with press-ups. I skipped the dumbbell and did straight press-ups to work on technique. I will video myself also to analyse. I think the last time I videoed myself my chest was dipping too much - when I look at you - you are much more even - so chest and belly are the same - so was working on that and managed pretty much 40 press-ups.

W3/D1 Push and Squat

Community

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