Name: Playbook - Lizette Pompa - Week 6/Day 6
Uploaded: 2024-04-05T18:09:15.504Z
Duration: 35 min
Description: Week 6/Day 6

Pernilla Tornell

Yusef

What an awesome program! The workouts are so efficient and effective. I feel stronger and more mobile. I’ll definitely be revisiting this program! 💪💪💪

Mira

This has been an amazing 6 weeks together. I have lifted heavier and have never felt stronger. Thank you for all that you do!

Kristy Arrowood

Can't believe I'm already done with this 6 week program! I honestly enjoyed every workout and I definitely feel a lot stronger! Thank you Lizette! ❤

Eman Sardouk

Just completed the 6 week intermediate course. I loved every session. Thank you. ♥️

Jade

Loved it all over again! The variety of exercises and your amazing cues make it interesting and challenging so I don't dread the work outs and I come back! Thank you for making me stronger ❤💪..roll on 3rd time 😱

Nora

Absolutely loved it!! Can’t wait to start 8 week

Livia

I loved this series so much! It was a great way to follow the 8 week intermediate program - I would defiantly do something of this level again it was such a great challenge 💪🤩✅

Lauren

Yang Chen

Wow! Just finished this new program! So challenging, high quality, clear and perfect explanation. So 👏👏

Iseult

Thank you AGAIN for an AMAZING program!!! Stronger every day!!

Carla

Finished! 🥳🥳 Thank you SO much lizette. This was such an enjoyable program. I feel much stronger, and I would look forward to the workouts (which is something I have never done!) because of the variety and amazing cues you always give. I will definitely do it again and see how i progress. Loved it, thank you so much ❤

I think this was my favorite class. What a great way to end the 6 weeks! I really enjoyed this program. Most of the exercises felt approachable with the equipment I have at home, and the length of the classes was perfect. I plan on starting the 8-week program next!

Danielle

Karin

I loved this 6 weeks! I am so much stronger. I loved how every workout was familiar but different. I didn’t get bored at all. It was a joy. Thanks for your hard work!

Jennifer

Equipment:
Pull-up Bar
1 Set of Medium Weight Dumbbells
1 Set of Extra Heavy Dumbbells
Foam Roller

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

Routine:
10-8-6 Chest Press
5 Negative Pull-ups
16 Alternating Curls
10 Overhead Tricep Extensions
5 Forearm Plank Rocks
10 Push Presses

5-Min
3 Vinyasas
30 Sec Hollow Hold

Congratulations! Amazing job!

Routine:
10-8-6 Chest Press
5 Negative Pull-ups
16 Alternating Curls
10 Overhead Tricep Extensions
5 Forearm Plank Rocks
10 Push Presses

Chest Press (Heavier per Round)

Negative Pull-ups

Alternating Bicep Curls

Overhead Tricep Extensions

Forearm Plank Rocks

Push Press

Arms and Core Circuit

Week 6/Day 6

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

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

Aliya

Alini

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 :)

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 6/Day 6

Community

More workouts from Lizette Pompa