Name: Playbook - Lizette Pompa - Week 1/Day 1
Uploaded: 2024-04-05T18:09:15.378Z
Duration: 35 min
Description: Week 1/Day 1

Came back to restart this programme for about the 3rd time! So good in all the ways :)

Aliya

Alini

Pernilla Tornell

Massiel

Second time around with this one, loving it all over again!

Great workout! The box jumps were good fun!

Sushma

great combo 2x is just enough I used 15lbs ×2

Nice the second time around. Gonna try 4 sets each.

Yusef

I just finished 8 weeks stronger program, I did 2 day at a time. But this time for 4 intermediate just did 1st day and it killed me !!! Love it 😍

Meskalina

Maia

I quickly realized that I’m not ready for intermediate.😅 I’ll probably redo the 8-week pgm.

Shar

Khola

Kristy Arrowood

Debbie

Wow that was challenging but felt so good and the 5 min HIIT was 🔥

Eman Sardouk

Woah those box jumps are no joke!  For the set I just replayed 2 more time the 10 minutes with you instead of using the own pace section.

Cait

It was good! Instead of box jumps I did jump squat as I don’t have a box atm.

Beatrice

I had the worst time playing this workout and following along. I didn’t finish it. I just finished the beginner series, hit play and followed along, today was totally different and cumbersome.

Victoria

Great. It was my first day - thighs are burning! That’s a good sign.

Leslie

Woohoo kids are back at school and I’m looking forward to a new routine:) a good challenge this morning.

Erin

Just trying things out and getting used to the app. Really love your workouts, thank you x

Polly

I don’t know how you talk and do the 5 minutes. :)

VAnessa

It’s not you, it’s me ;) those box jumps and handstands were too much for me ;)

Cati

That was a doozy! But so fun and so good. I don’t have a box so I subbed jump rope in for box jumps 😁 thanks!

Michaela

Loved it. First proper day and can't wait to do the rest of the programme 🙂 quick hard and convenient 🙃

Lily

Shilpa Kurian

Whew! So good! So sweaty🤣
Thanks for this awesome workout!

Stacey Kehr

Carla

Fantastic and hard for this 57 year old but I did it!

Melanie Lobo

Tough! I had to do like push ups instead of handstand ones, thanks for the modifier! Great variety and cues- as usual!

Nora

Yes! Yes! Yes! Feel strong and energized! Thank you

Marie-Claude

That felt like 10 TEN minutes.  With the jumping 🤣

Kajsa

this new program is awesome! and i like that you filmed the whole aerobic part - it was far more motivating than if i was doing it alone!

Whittney

Oh wow!! It was killer!! Can’t wait to see my progress!! Thanks for sharing new and even more challenging content, Lizette!!

Too challenging love this! thank you for your answer about the alternative exercise in facebook, It works too🤪🤪🤪🤪

Iseult

So glad to be working out with you again! Thank you for doing all this work. I liked doing the last five minutes with you

Stephanie Schilling

Love this new program!!! Love getting nice and sweaty at the end! This is broken up perfectly between follow along and go at your own pace - 😍!

Kate

Equipment:
- Barbell (optional)
- 1 Set of Heavy Dumbbells
- 1 Extra Heavy Dumbbell
- Box (box jumps)
- Wall Space
- Anything you need for handstand push-ups


Recommended weights: 
Heavy DB’s: 6kg/13lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
10+10 Farmer's Press
10 Back/Goblet Squats (31X0)
10 Push-ups (Weighted)
10+10 Short Stance Lunges
10+10 Push Presses
10+10 Stand-ups

5-Min
8 Box Jumps
6 Handstand Push-ups

Enjoy!

Routine:
10+10 Farmer's Press
10 Back/Goblet Squats
10 Push-ups (Weighted)
10+10 Short Stance Lunges
10+10 Push Presses
10+10 Stand-ups

Farmers Press (R)

Farmers Press (L)

Back Squat (31X0)

Push-ups

Short Stance Lunge (R)

Short Stance Lunge (L)

Push Press (R)

Push Press (L)

Step-ups (R)

Step-ups (L)

Push and Squat Circuit

Week 1/Day 1

Adriana

Cool beans. I'm ready...for my second go 'round.

Gladys

Welcome to the Program

I’m on last week of 8 week strength program and would like to do your 6 week one next but I don’t have a pull up bar, will that be a problem?

Ruth

Is there an alternative for the pull up bar workouts?

Julie

Weights I'm Using

Chelsey

Kristin

Warm-up 1

Warm-up 2

These warm ups are great! Really enjoyed all three.

Warm-up 3

That was tough, moments where I disliked it intensely, which made me realise how good it was and felt at the end! 😂

Loved that!
It was tough, the hiit finishers make all the difference- love ending on a cardio workout

Lua Tatit

Week 1/Day 2

I love this program! It is amazing amazing.

Alexandra

Is there a variation for the negative pull ups? I don’t really have a bar to hold onto so idk what to do in there.

Caroline

Week 1/Day 4

That was hard! I really didnt feel like working out today, as always, I'm reminded why it makes the biggest difference in mind and body :)

Jennifer

It feels so good to get out what I put in!!!

Week 1/Day 5

Wow that tricep extension had me searching for my lighter weights... intersting workout...

Meen

Did 5 sets again today 😉💪❤️. Feeling stronger each day. Thank you @lizette_pompa.

Week 1/Day 1

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