Name: Playbook - Lizette Pompa - Week 5/Day 1
Uploaded: 2024-04-05T18:09:15.469Z
Duration: 35 min
Description: Week 5/Day 1

Yusef

Excellent just excellent. The L-Sit is frustrating. I'm not putting everything together just yet.

Eman Sardouk

Livia

Really enjoyed variety in that one, and great cues as usual. Thank you!

Nora

Danielle

Equipment:
Box
Jump Rope
1 Medium Weight Dumbbell
1 Heavy Dumbbell
1 Extra Heavy Dumbbell
1 Set of Yoga Blocks or Parallettes
1 Weight for Push-ups (if needed)

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
10-8-6 Weighted Push-ups
8+8 Overhead Lunges
8+8 Single Arm DB Chest Press (31X0)
12 Goblet Squats
10 Sec L-sit Hold
8+8 Step-ups

5-Min
5+5 Thrusters
40 Single Unders (Jump Rope)

Weighted Push-ups (Heavier per Round)

Overhead Lunge (R)

Overhead Lunge (L)

Single Arm DB Press (31X0) (R)

Single Arm DB Press (31X0) (L)

Goblet Squats

L-sit Hold

Step-ups (R)

Step-ups (L)

Push and Squat Circuit

Week 5/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

Carla

Warm-up 2

These warm ups are great! Really enjoyed all three.

Warm-up 3

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

Aliya

Alini

Pernilla Tornell

Week 1/Day 1

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.

Meskalina

Week 1/Day 6

Week 2/Day 1

It was great taking a break tomorrow with you ❤️

Loving the 5 minute cardio at the end! I don’t have a box so for now I’m doing frog jumps instead. Any other suggestions? Also, I’m still only doing negatives for the pull ups. Sometimes I feel it in my bicep on one side - any tips for fixing my form to avoid that? Thanks :)

Mira

Just excellent sequencing and instruction.

Week 2/Day 2

I needed an extra rest day after the last one but I'm back on track.

Week 2/Day 4

That was great! Never like leg day but you made it bearable! :)

My most favorite of the workouts so far! Gonna feel the burn tomorrow 😂🤪🥰

Week 2/Day 5

My shoulders during mountain climbers! Burning, but good!!!

So hard, but I did it with some moderations 💪

Anki

Week 2/Day 6

Harder than it look but still so enjoyable

Push-ups are feeling lighter now! Loved the L-sit!

Makes a big difference 2nd time around w heavier weights. Awesome

Week 3/Day 1

Jae Berman

What is a good substitute for pull up bar if I don’t have one ?

Week 3/Day 2

Tough week. Excellent as usual. I love the consistent inclusion of pull ups. I would usually skip them.

Week 3/Day 4

Sushma

May be it's tooo soon, but I'm coming to like leg days.. or may be it's just this one... my favorite n most challenging one was the bodyweight single leg hip thrust.. whoever thought bodyweight would be the tough one...

Week 3/Day 5

Juhuu feeling already a lot stronger than week 1💪💪♥️♥️

The Pompa program continues to be efficient and effective. Thk u.

Week 3/Day 6

Week 4/Day 1

It was painful the first time equally tough the second. However, I was able to use much heavier weights.  Thk u.

Lizette, I never want to do one legged stance again! 😂

Amanda

Week 4/Day 2

THAT WAS TOUGHHHH... but really good as well...

I'm just delighted Ms. Pompa designed a really high quality and efficient strength program and I see weekly gains!  Thk u again.

Whew! Love how efficient these workouts are💪💪💪

Week 4/Day 4

Week 4/Day 5

Week 4/Day 6

Week 5/Day 2

Loved this one! Hard but good and efficient!

Tessa

Once I could barely do knees down push-ups. Persistence and faith check me out today I kept up with you! ❤️ We are so much more capable then we usually give ourselves credit for. Thankyou Lizette

Week 5/Day 1

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