top of page

STRENGTH STARTS HERE

playbook.png

TRAIN WITH ME ON MY APP
What you get

  • Strength Programs

  • Kettlebell Yoga

  • Weekly Workouts

  • Yoga Classes

  • Exercise Tutorials 

  • And much more!

Join my e-mail list!

My Strength Programs

lizettepompa.PNG
5-Week Beginners Strength Program
Level: Beginner - Follow Along
 

This program is for those who have never lifted weights and want to get started.

Each week consists of:

Three different "follow-along" full-body workouts ranging from 25 to 35 minutes, warm-up and cool-down.
 

Develop strength, stability, and body awareness, and get familiar with different lifts that will set you up to continue with other programs and workouts in the app.

List of equipment:
Floor and wall space
Three sets of dumbbells (or adjustable ones)
- Lightweight ( 2 - 4kg/ 4 - 8lb )
- Mediumweight (4 - 6kg/ 8 -13lb)
- Heavyweight - optional - (8 -10kg/ 16 - 22lb)
A bench / stable chair or box

A long light resistance band
A mini-band medium/hard resistance.
image0.png
8-Week Strength Program
Level: Beginner/ Intermediate - Follow Along
 
This program is for those who want a "follow along" program.

Each week consists of 5 different 30 min workouts and 2 full rest days; you will also find a few different warm-ups, and every workout comes with a cool-down routine. 
 
The week looks something like this:
Day 1 - Upper Body
Day 2 - Lower Body
Day 3 - Yoga/Active Recovery

Day 4 - Full Body
Day 5 - Core and something else
Day 6 and 7 - Rest
List of equipment:
Floor and wall space
Four sets of dumbbells (or adjustable ones)
- Extra light (For mobility work - I used 2kg)
- Lightweight (I used 4kg)
- Mediumweight (I used 8kg)
- Heavy (I used 10-12kg)
Kettlebell medium/heavyweight (I used 8 and 12kg)
Resistance band medium/hard 
A bench or a stable chair or box
For the yoga classes:
- Two yoga blocks
- Foam roller
- Dowel
image1.png
6-Week Intermediate Strength Program
Level: Intermediate - Own Pace
 
This is an intermediate-level program combining resistance training (weights) and HIIT work.

Each workout includes a weight training session with 6 lifting exercises and a 5-min HIIT finisher.
 
Each week looks like this: 5 different workouts, 1 active rest day, and 1 full rest day.
Day 1 - Push and Squat
Day 2 - Pull and Hinge
Day 3 - Active Rest
Day 4 - Push and Pull
Day 5 - Squat and Hinge
Day 6 - Arms and Core
Day 7 - Full Rest
List of equipment:
Floor and wall space
Pull-up Bar
Four to five sets of dumbbells (or adjustable ones)
- Lightweight (I used 4kg/8lb)

- Mediumweight (I used 8kg/17lb)
- Heavy (I used 10kg/22lb)
- Extra Heavy (I used 12,5kg and 15kg/27lb-33lb)
Kettlebell medium/heavyweight (I used 8kg/17lb and 16kg/34lb)
Barbell (optional)
Jump rope
A miniband medium/hard 
A long resistance band medium/hard
A bench or something stable to lay on top of
A box or something stable to jump onto
Foam roller
Two yoga blocks or parallettes
Extra padding for hip thrusts
Screenshot 2023-03-19 at 11.23.00.png
4-Week Stronger
Level: Intermediate - Own Pace
 

This program will help you increase your strength and endurance through resistance training and aerobic work.

The intention is to lift HEAVY.

Each week consists of 4 different workouts with 6 exercises done for 4 rounds. Inside the program, you find different warm-ups and cool-downs to do before and after your training session.

Day 1 - Push and Squat
Day 2 - Pull and Hinge
Day 3 - Upper Body
Day 4 - Lower Body

 

List of equipment:
Floor and wall space
Pull-up Bar
Barbell (optional)
Bench or Box (something stable for step-ups)
Four to five sets of dumbbells (or adjustable ones)
- Lightweight (I used 4kg/8lbs)

- Mediumweight (I used 8kg/17lbs)
- Heavy (I used 10kg/22lbs and 12,5kg/27lbs)
- Extra Heavy (I used 15kg/27lbs and 17,5kg 38lbs )
Kettlebell (I used 16kg/34lbs)
Weight Plate (for weighted push-ups and to stand on)
A long resistance band light/medium
Extra padding for hip thrusts and handstand push-ups

F7FCB4B6-D996-4F59-B600-EB016B223F49.PNG
4-Week Stronger 2.0
Level: Intermediate - Own Pace
 

Same as in 4-Week Stronger, the intention here is to lift HEAVY and move as fast as you can (to increase your heart rate), keeping good form the whole time, then rest for 2 minutes before you move into the next round.

Each week consists of 4 different workouts with a slightly different setup from week to week. Inside the program, you find different warm-ups and cool-downs to do before and after your training session.

Day 1 - Push and Squat
Day 2 - Pull and Hinge
Day 3 - Upper Body
Day 4 - Lower Body

Week 1 consists of a 5-Min EMOM and a 5-exercise circuit for 4 rounds.
Week 2 consists of a 5-exercise circuit for 4 rounds followed by a 5-Min TABATA.
Week 3 consists of a 5-Min EMOM and a 5-exercise circuit for 4 rounds.
Week 4 consists of a 6-exercise circuit for 4 rounds.

List of equipment:
Floor and wall space
Pull-up Bar
Barbell (optional)
Bench or Box (something stable for step-ups and hip thrusts)
Four to five sets of dumbbells (or adjustable ones)
- Lightweight (around 4kg/8lbs)
- Mediumweight (around 8kg/15lbs to 10kg/20lbs)
- Heavy (around 10kg/20lbs to 12,5kg/30lbs)
- Extra Heavy (around 15kg/30lbs to 20kg /45lbs )
Kettlebell (Iaround12kg/25lbs to 16kg/35lbs)
Weight Plate (for weighted push-ups and to stand on)
A long resistance band light/medium
Extra padding for hip thrusts and handstand push-ups

Contact Me

Hot Yoga Uppsala

Tunagatan 28, 75335 Uppsala, Sweden

Thanks for your message!

bottom of page