Train with Lyzabeth Lopez Workout Plan

62 Pages·2019·11.023 MB·English

by  Lyzabeth Lopez

TRAIN WITH LYZABETH
WWWWWooooorrrrrkkkkkooooouuuuuttttt PPPPPlllllaaaaannnnn
BY LYZABETH LOPEZ
ACE, CPT, RHN, FIS, OGF3
TRAIN WITH LYZABETH
Workout Plan
BY LYZABETH LOPEZ
ACE, CPT, RHN, FIS, OGF3
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about the completeness, accuracy, reliability, suitability or availability
with respect to the information, products, services, or related graphics
contained in this eBook for any purpose. Any use of this information is at
your own risk.
The methods described within this eBook are the author’s personal
thoughts. They are not intended to be a definitive set of instructions for
any project. You may discover there are other methods and materials to
accomplish the same end result.
Medical Disclaimer
This eBook contains information that is intended to help the readers be
better informed consumers of health care. It is presented as general ad-
vice on health care. Always consult your doctor for your individual needs.
Before beginning any new exercise program it is recommended that you
seek medical advice from your personal physician.
This book is not intended to be a substitute for the medical advice of a
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TRAIN WITH LYZABETH – WORKOUT PLAN
Table Of Contents
DAY 11 -
Welcome - PG 31
PG 4 � � e Hamstrings � ough
DAY 1 -
PG 5
DAY 12 -
Booty Builder PG 33
Tank Top Shoulders & Arms
DAY 2 -
PG 7
DAY 13 -
Brining S� y ‘Back’ PG 36
Full Body Sweat
DAY 3 -
PG 9
DAY 14 -
Hourglass Shoulders PG 39
Strong Legs
DAY 4 -
PG 12
DAY 15 -
Beauti� l Hamstrings PG 42
Upper Body Shape & Tone
DAY 5 -
PG 14
DAY 16 -
Chest, Arms & A� PG 45
Legs – Killer Drop Set
DAY 6 -
PG 17
DAY 17 -
Isolated Glutes & Hams PG 48
Strong & S� y Upper Body
DAY 7 -
PG 20
DAY 18 -
S� y Back & Triceps PG 51
Shoulder, Arms & A� Drop Set
DAY 8 -
PG 23
DAY 19 -
Functional Fun PG 54
6-Pack A�
DAY 9 -
PG 26
DAY 20 -
Bubble Butt Workout PG 57
Legs & Booty Pyramid Set
DAY 10 -
PG 28
S� y Chest & Shoulders Cardio Options -
PG 60
TRAIN WITH LYZABETH – WORKOUT PLAN
Welcome!
Hey guys,
Welcome to the program! I created this guild as an ‘easy printable document’
for those that are unable to use the mobile site at their gym. This guide is only
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to reference the TrainWithLyzabeth.com wweebbssiittee ttoo uunnddeerrssttaanndd tthhee ffuullll pprrooggrraamm..
Please go through the video tutorials on the website prior to using this guide to
ensure you have a grasp of each exercise. The screen caps are provided in the
manual simply as a reminder of what the exercises looks like.
Where to start
• Before you start the program, you must know your goal. Please see the • Hiring a Pilates instructor for 1 or 2 sessions to specifi cally understand the
website TrainWithLyzabeth.com to set your goal prior to even reading mind/muscle connection of feeling your abs and how to contract them,
through this manual so you know which workouts to do, how to set as well as feeling the difference of neutral spine vs. imprinting your spine,
them up, and how many to do. can also be helpful. Again, I will give you a very good idea on how to
do this, but working with a Pilates specialist for 1-2 sessions can also be
• On the mobile site, you’ll fi nd all the workouts with videos and recom- helpful if you’re having trouble connecting to them and really feeling the
mend reps, sets and weights as based on your start level. It is important movements.
that you watch the video tutorials on the website before starting the
program. • If you use a trainer to learn and really feel these very specifi c movements,
it will make your training more effective for the rest of your life. Again, I
• There is a full video in the ‘Tips From Lyzabeth’ video section of the will do my very best to help you with this virtually, but if you can afford
website that will also walk you through the workout section on how to it, I would make this small investment to your training know how. Just be
use it for your goals for further clarifi cation. sure that the trainer understands what it is you want to learn in those few
sessions.
• Decide on how many days a week you’ll be working out and plan the
TWL cardio & TWL gym workouts into your schedule a week in advance. • You can start out with 1–2 rounds of the supersets and work your way up
to 3 sets as you get stronger.
• Use either the mobile site and or the workout PDF to follow your work-
outs at the gym. • Good form and proper breathing are always more important than the
amount of weight you use.
• Be sure that you are progressively upping your weights. If you can com-
plete all sets with good form at a weight, then it is time to increase your
Note for Beginners to Fi tness
weights for that exercise.
• Be sure to schedule all workouts into your planner like you would a
Welcome to my beginners and congrats on taking this step! Since this is
meeting, and stick to it. If you can get through the fi rst month without
an on-line program and I can’t actually be there with you in person, I’d like
missing a workout, you will start to crave the feeling of a good workout.
to give you a few tips that are important for your life-long fi tness journey.
Also, make your meals each Sunday and place them in Tupperware. Being
• Take some time before you hit the gym to read the instructions of the prepared is your number one tool in staying on track and meeting your
exercises and watch the videos to familiarize yourself with the move- goals.
ments.
• There is a glossary on the website if there are any terms that you don’t Note for Advanced
understand.
• There are a few more advanced moves in the program including dead- • The three-month layout of calories in MyFitnessPal (MFP), along with the
lifts and heavy squats. When you’re ready to try them, it’s a good idea to HIIT slowly increasing each month, is done specifi cally. The goal is that
hire an in-person trainer (with a specialty as a strength coach) for about month one is focused on high calories, less cardio and more weight to
two sessions. Here’s why: It is very important to learn the feeling and build your muscles.
form of a proper deadlift and squat. While I can give you tips along the
• Each month you slowly decrease your calories, but not unless you hit
way, it may not compare to someone placing you in the exact posture
a plateau. Pay close attention to how you are reacting daily, weekly via
and talking you through feeling the mind/muscle connection specifi cally
daily weigh in’s and monthly photos and measurements. I know this may
for these two movements. I will give you a good idea via on-line, but
seem obsessive, but it’s just for the three months so you are aware if your
these two moves are so important that, if you’re able, having a personal
calories, macros, cardio and weights are working, or if you’re plateaued.
coach there the fi rst time will make a difference.
Without tracking, you’re just guessing. You can still get great results, but
tracking helps you to stay motivated and to really see if and how you are
reacting on a week-to-week and month-to-month basis. This will help
teach you what your body responds to. This information can help you
understand the style of training and eating that works best for you. This
is how you truly dial in and start working smarter and not harder.
4 - TRAIN WITH LYZABETH – WORKOUT PLAN
DAY 1
Supplements
Legs–Booty Builder
• 10g BCAA throughout workout, 2L water
• 5g Glutamine post workout
Warm up
Booty Band Clam Shells
• Elliptical – 5 min • Lying on your side with roughly a 90
• Foam roller – 2 minutes per leg degree bend at the hips and knees.
• Booty band clam shells (Glute activation) • Hips are stacked, booty band
– 20 reps per leg (2 sets) wrapped just below the knees.
• Hip Swings – 10-15 per leg • Drive the top foot (toes and heels into
the bottom foot) as you drive your
knee open contracting the glute.
• Do not lean back, if anything, lean
Workout slightly forward.
Super Set #1
Hip Swings
EXERCISE SETS REPS
• Hold something to stabilize yourself.
Weighted step ups 3 10 per leg
Swing leg forward and backwards,
Deadlifts 3 15 starting slow and getting deeper as it
feels comfortable.
Walking lunge 3 10 per leg
• Foam roll fi rst, then hip swing. If you
sit a lot during the day, these are
Super Set #2 especially important.
EXERCISE SETS REPS
Reverse abductor machine 3 15-20 Weighted Step Ups
Hamstring curl machine 3 15-20 • Only go as high as is safe for you! I
like to go quite high (ie 9-10 risers per
side – I am 5’5 tall). The higher you go,
Super Set #3 the more glute engagement
• Ensure you place your entire foot on
EXERCISE SETS REPS
the step and press through your heel.
Face to the wall squats 3 15-20 Ensure your standing leg – knee stays
in line with your second toe.
Single leg stability ball
3 10 per leg
hamstring curl • Slowly adding height and weight as
your form and strength improve.
Lying single leg hip bridge
3 15 per leg
(no weight) SUGGESTED WEIGHTS
Beginner: Intermediate: Advanced: Lyzabeth:
0-15 lbs per 15-20 lbs per 20-40 lbs per 20-40 lbs per
hand & 4-5 step hand & 5-7 step hand & 7-10 hand & 8-10
risers height risers height step risers step risers
Ex ercise Ti ps height height
Foam Roller – Lower Body Deadlifts
• Roll out the hamstrings, quadriceps, This is an advanced move. If you have
IT band area, glutes & hips. not done it before you must learn for a
personal trainer. Otherwise substitute
• It is especially important to roll out hamstring curl on the ball in it’s place.
the hip fl exor area if you sit a lot
throughout the day. This will assist
with better glute activation during SUGGESTED WEIGHTS
your training.
Beginner: Intermediate: Advanced: Lyzabeth:
• You can also use small acupres- 0-50lbs 60-80lbs 80lbs + 110-155lbs
sure-balls to reach smaller more
specifi c areas
5 - TRAIN WITH LYZABETH – WORKOUT PLAN
DAY 1
Supplements
Legs–Booty Builder
• 10g BCAA throughout workout, 2L water
• 5g Glutamine post workout
Walking Lunges Single Leg
Elevated Hip Bridge
• Be sure you can do a quality
stationary lunge before attempting • When doing this exercise, be sure to
walking lunges. lift your hips to the point of fl exing
your glutes! Hold the contraction
• Bring back knee roughly 1 inch from
before slowly lowering back to the
the ground keeping your weight in
ground. Roughly a 3 count on the way
the heel of your front leg.
down will do and do not rest on the
• Goal is to feel the intensity of the ground at the bottom of the move-
exercise in the hamstring/glute of ment, hover, then go back up to full
your front leg. glute contraction. Take your time and
feel the movement.
• Ensure your front knee tracks in line
with the second toe of your front leg. • Dip the middle of your foot into the
middle of the bench (be sure the
• Walking lunges are excellent for glu- bench is secure before starting).
te/ham/quad development.
SUGGESTED WEIGHTS
SUGGESTED WEIGHTS
Beginner: Intermediate: Advanced: Lyzabeth:
Beginner: Intermediate: Advanced: Lyzabeth: 80lbs 100lbs 200+lbs the whole stack!
0-10lbs per 10-20lb/hand 20+lbs per 20-35lb per
hand or 20 lbs or 20-40lb hand or 40lb hand
Barbell barbell +barbell
Single Leg Hamstring
Curl on Stability Ball
Hamstring Curls • This is an advanced move. If you
haven’t done this before, start with
• Be sure that you have set up the
both legs on the ball and your hands
machine properly. There are generally
at your side.
height settings, if you don’t know how
to set this, ask someone before you • For the single leg, be sure to stay
start. steady, if you are not comfortable or
your knees are unstable, go to the
• Be sure to press you hips into the pad
two leg option.
and focus on your hamstrings. Exhale
on the way up and inhale on the way • At the top of the movement, fl ex your
down. glutes, at the bottom of the move-
ment, try not to drop your hips or let
• Place emphasis on controlling the way
them touch the ground unless you
down for at least 3 seconds. This is
really need to rest.
called the negative/eccentric and is
an important part of the exercise. SUGGESTED WEIGHTS
Beginner: Intermediate/Advanced:
20 reps with both feet on the ball 10 reps/ leg
Reverse Abductor Machine
• As you open your knees, be sure to
fl ex your glutes in a squatted position,
Face to the Wall Squats
then slowly control your way back to
start position.
• Go as close to the wall as you can with
• Try not to ‘rack’ the weights until you good form. You don’t need to start with
have fi nished your set. your toes right against the wall espe-
cially if you are very tall. The taller you
• Be sure to pivot on your toes and are, generally the further away from the
keep your knees and toes tracking in wall you will need to be.
the same direction (knee in line with
second toe). • The goal in the face to the wall squat
is to assist you with driving your glu-
• Note, this is not the way the machine tes back, keeping your weight in your
was intended to be used, so If you’re heels, holding your abs in and keeping
not comfortable using the machine your chest lifted.
reversed, sit in the seat as intended.
• If you want to add weight to this
SUGGESTED WEIGHTS exercise, the ideal way would be with
a weighed vest, otherwise, just body-
Beginner: Intermediate: Advanced: Lyzabeth:
weight is fi ne for this since it for form
20- 30lbs 30- 60lbs 60- 100lbs+ 60- 120lbs
rather than building.
6 - TRAIN WITH LYZABETH – WORKOUT PLAN
DAY 2
Supplements
Bringing S� y ‘Back’
• 10g BCAA throughout workout, 2L water
• 5g Glutamine post workout
Warm up
Narrow Grip Cable
Lat Pull Downs
• Elliptical – 5 min
• Foam roller upper body – 2 min • When doing max weight work, I like
to use straps. These can assist with
• Upper body joint mobility – 2 min
feeling the work in your back rather
than your hands or forearms.
• Be sure to keep your neck and spine
in neutral and focus on feeling the
Workout muscles.
Super Set #1 WEIGHTS & REPS
Set 1 – Chose a weight you can perform
EXERCISE SETS REPS
20 reps of (2 sec up/ 3 sec down)
Narrow-grip cable •See
3 Set 2 – 4-8 reps (max weight) – drop
lat pull downs exercise tips
weight approx. 60% - perform 10 more
Bosu crunches 3 15 reps.
Set 3 - 4-8 reps (max weight) – drop
weight approx. 60% - perform 10 more
Super Set #2
reps.
EXERCISE SETS REPS
SUGGESTED WEIGHTS
•See
Straight arm pull-overs 3 Beginner: Intermediate: Advanced: Lyzabeth:
exercise tips
Start weight Start weight Start weight Start weight
•See 50lbs + 90lbs + 130lbs 135lbs
Cable rows 3
exercise tips
Super Set #3
Bosu Crunches
EXERCISE SETS REPS
• Lying on the bosu, lift the straight or
Dumbbell rows 3 15 per arm
bent opposite leg, opposite hand. Pull
Rear delt/back 3 15 your belly button to spine and fl ex
your abs as you – perform 20 reps per
side – 3 sets total.
Tabata
SUGGESTED WEIGHTS
Inverted Rows — 8 sets/ 20 seconds work/10 seconds
Bodyweight only
rest •See exercise tips
Straight Arm Pullovers
• First set is a warm up set. Choose a
Ex ercise Ti ps light-weight where you can perform 20
reps slowly and controlled focusing on
engaging your core on the way down
Foam Roller – Lower Body while driving your shoulders back and
lifting your chest. At the bottom of the
• Work on the upper back, lower back,
movement, fl ex your lats and hold (this
shoulders and arms as necessary.
is a very important part of the move-
• Focus on the areas that are tight. ment). Hold the fl ex for roughly 1.5-2
seconds. Control the weight back up
• You can do short rolls, you can also and inhale to prepare for the next rep.
hold the roller on an area that feels
tight until it relaxes. • The next 2 sets will be heavier drop
sets. The goal is to get 4-8 reps out
with a heavy weight that you can
do with good form, then drop your
Upper Body Joint Mobility
weight and do an additional 10 reps a
• Use a light bar or a towel and go bit faster with no rest at the top of the
overhead and back. movement.
• If you don’t have any of these, you • Note – if this hurts your lower back,
can do arm circles in place of this. either go lighter with weights or con-
tract your abs harder, either or both
should help. If not, stop.
7 - TRAIN WITH LYZABETH – WORKOUT PLAN
DAY 2
Supplements
Bringing S� y ‘Back’
• 10g BCAA throughout workout, 2L water
• 5g Glutamine post workout
WEIGHTS & REPS
Dumbbell Row
Set 1 – Choose a weight you can per-
form 20 reps of (2 sec up/ 3 sec down) • Choose a weight that you can do 10-
15 reps with good form. If you can do
Set 2 – 4-8 reps (max weight) – drop more than 15 reps, it’s time to go up
weight approx. 60% - perform 10 more in weight.
reps.
• Keep your spine in neutral and your
Set 3 - 4-8 reps (max weight) – drop abs contracted and pulled in.
weight approx. 60% - perform 10 more
reps.
Drop Set (set 2 & 3): Choose a weight SUGGESTED WEIGHTS
that you can do 4-8 reps max. Do your
best to get to 8 reps, then drop your Beginner: Intermediate: Advanced: Lyzabeth:
weight and complete 10-12 reps without 10-15lbs 15-30lbs 30+lbs 40-60lbs
resting.
SUGGESTED WEIGHTS
Beginner: Intermediate: Advanced: Lyzabeth:
Rear Delt/Back
Start weight Start weight Start weight Start weight
30lbs 35lbs 45-50lbs 50lbs • Keep your chest up, shoulders back
and fl ex at the top of the movement
as you exhale. Inhale as you return to
start without racking the weights.
Cable Rows
• If you do not have this machine, you
• Start your fi rst set with a warm up set can do seated bent over rear delt
roughly 20 reps slow, and controlled. raises in it’s place.
Contract your scapulas together at the
fl ex part of the movement and exhale.
SUGGESTED WEIGHTS
Inhale as you return to start position.
Beginner: Intermediate: Advanced: Lyzabeth:
WEIGHTS & REPS 7-10lbs 10-25lbs 25-55lbs 45+lbs
Set 1 – Choose a weight you can per-
form 20 reps of (2 sec up/ 3 sec down)
Set 2 – 4-8 reps (max weight) – drop
TABATA – Inverted Row
weight approx. 60% - perform 10 more
reps.
• Use a Smith Machine or a Lebert
Set 3 - 4-8 reps (max weight) – drop Equalizer if a smith machine is not
weight approx. 60% - perform 10 more available.
reps.
• If using a Smith Machine, set the
Drop Set (set 2 & 3): Choose a weight height to roughly upper thigh height
that you can do 4-8 reps max. Do your and add weight to the bar to weigh
best to get to 8 reps, then drop your it down.
weight and complete 10-12 reps without
• Get under the bar as shown in the
resting. *Example I start with 130lbs
video, feet are fl at, knees at 90 de-
and drop to 85lbs and sometimes drop
grees, fl ex your glutes so your body is
again to 65 to complete the set without
straight from knees to shoulders.
rest. *Average weight would be to do
roughly 70-90lbs max and drop down • For the work phase, go as fast as you
to 40-60lbs. can for 20 seconds attempting to get
your chest to the bar on every rep,
SUGGESTED WEIGHTS take 10 seconds full rest, and repeat
for 8 rounds.
Beginner: Intermediate: Advanced: Lyzabeth:
30- 60lbs 60- 80lbs 80- 135lbs 80- 135lbs
SUGGESTED WEIGHTS
Bodyweight only
Set up your timer as follows:
Prepare: Work: Rest: Cycles:
0:00sec 00:20sec 00:10sec 8
8 - TRAIN WITH LYZABETH – WORKOUT PLAN
DAY 3
Supplements
Hourglass Shoulders
• 10g BCAA throughout workout, 2L water
• 5g Glutamine post workout
Warm up
Halo
• Rowing machine – 5 min • It’s very important to get your shoul-
• Foam roller upper body – 2 min ders ready for the workout prior to
starting. Halo’s are great for strength-
• Upper body joint mobility – 2 min ening while increasing mobility and
• Halo – 5 times each side getting your muscles ready for the
workout ahead.
• This is usually done with a kettle
Workout bell, but it can also be done with a
dumbbell.
Super Set #1
• When doing this, aim for full range of
motion in each direction.
EXERCISE SETS REPS
Cable external shoulder rotation 2 10 per arm WEIGHTS & REPS
Side lying external shoulder Reps – 5-8 Halo’s in each direction
2 10 per arm
rotation
Weight – 12-20lbs dumbbell or kettle bell
20 fast
Bench v-ups 2
10 slow
Cable External
Shoulder Rotation
Super Set #2
• Set the cable attachment to elbow
EXERCISE SETS REPS height. Use the handle attachment. (If
you don’t have cables, you can use a
Bent arm (90 degree angle)
3 10-15 strength band in it’s place (long thick
side lateral raises
stretchy elastic band).
Shoulder Pres 3 10-15
• Form checks: keep your elbow close
Stability Ball Prone V-Ups 10-15 to the body and fl ex your shoulder
and back at the contraction part of
Push ups 15 the movement. Please note that these
are very small muscles and this should
be done slow and controlled feeling
Super Set #3
every part of the movement!
EXERCISE SETS REPS
SUGGESTED WEIGHTS
Upright barbell rows 3 15
Beginner: Intermediate: Advanced: Lyzabeth:
I.Y.T’s 5 - 5-7 lbs per arm 7-12 lbs per arm 10-17.5 lbs per 10 – 20 lbs per
arm arm
Weighted ab crunch on the ball 3 20
Tabata
Side Lying External
Clean & Press — 8 sets/ 20 seconds work/10 seconds
Rotation of the Shoulder
rest •See exercise tips
• Lie on your side in a comfortable sta-
Push Up Drill - 1 Set ble position, I like to bring one knee
30 wide grip/ 30 medium grip/ 30 narrow grip far forward for stability.
• Form check, it is important to tuck
your elbow into your side, keep your
elbow at a 90 degree angle and focus
into the fl ex. Be sure to go heavy
Ex ercise Ti ps
enough to feel it.
• Control the eccentric down phase as
Foam Roller – Lower Body
well taking 2-3 seconds to return to
start position
• Work on the upper back, lower back,
shoulders and arms as necessary.
SUGGESTED WEIGHTS
• Focus on the areas that are tight.
Beginner: Intermediate: Advanced: Lyzabeth:
• You can do short rolls, you can also 2 lbs per arm 3-5 lbs per arm 5-10 lbs per 5-10 lbs per
hold the roller on an area that feels arm arm
tight until it relaxes.
9 - TRAIN WITH LYZABETH – WORKOUT PLAN
DAY 3
Supplements
Hourglass Shoulders
• 10g BCAA throughout workout, 2L water
• 5g Glutamine post workout
Bench V-Ups Push Ups
• Ensure that you are fl exing your abs • Try to bring your chest right to the
on each rep. fl oor on each rep
• You may need to go slower to fi nd the • Keep your neck and spine in neutral.
fl ex at fi rst (you DON’T want to focus
on the hip fl exors). SUGGESTED WEIGHTS
Bodyweight
SUGGESTED WEIGHTS
Bodyweight
Bent Arm (90 Degree Angle) Upright Barbell Rows
Side Lateral Raises
• This exercise can be done with a
• his is a different version of the typical barbell (as I show), kettle bells, on the
side – lateral raise where the elbows cable machine or with dumbbells.
stay at a 90 degree angle.
• Work to get your elbows up high and
• Ensure you keep your chest lifted and fl ex and then control your way back
your shoulders rolled back through- down inhaling.
out the movement .
• The fi rst time you try this, please try
it with a trainer so they can show
SUGGESTED WEIGHTS you how to angle your shoulders and
elbows for safety.
Beginner: Intermediate: Advanced: Lyzabeth:
5 lbs per arm 8- 10 lb per arm 10- 15 lb per 10- 15 lbs per SUGGESTED WEIGHTS
arm arm
Beginner: Intermediate: Advanced: Lyzabeth:
10 - 20 lbs 20-30 lbs 30-50 lbs 40-50 lbs
Shoulder Press
(Military Press)
• This is a seated over-head shoulder
I.Y.T
press.
• The IYT is named for the how the
• Weights should stay in line with the
move looks in the top of the move-
side of your cheeks
ment, kind of like in cheerleading…
• Chest should stay lifted and shoulders your arms for an I, Y, and T formation
are rolled back, abs are pulled in. at different points of the movement
(see video for visual of this).
SUGGESTED WEIGHTS
• The 15 required reps will equal 5 - I, Y,
Beginner: Intermediate: Advanced: Lyzabeth: T’s (NOT 15 of each type). This exer-
8-12 lbs per arm 12-20 lbs per 20-40 lbs per 25-40 lbs per cise is best done either on an incline
arm arm arm bench or if you have to, you can do
it kneeling over a stability ball. The
bench is much preferred if possible.
• On the bench, (you can’t see my feet
Stability Ball Prone V-Up +
in the video), but you can either put
Push Ups
your knees on the bench which has
• This is an advanced exercise. If you’re more lower back engagement, or
not ready for the full movement, you what I do – straddle the bench plac-
can take out the push up and just do ing feet fi rmly on the ground.
the v-up (then you can do the push
• 1 rep is equal to: one I, one Y & one T
ups separately on a mat).
SUGGESTED WEIGHTS
• Be sure to engage your abs and fl ex
them at the top of the movement. Beginner: Intermediate: Advanced: Lyzabeth:
0-2 lbs per 2-5 lbs per 5-8 lbs per 5-8 lbs per
SUGGESTED WEIGHTS
hand hand hand hand
Bodyweight
10 - TRAIN WITH LYZABETH – WORKOUT PLAN