Studio LB

4/15/19 Studio LB

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This week we’re expanding on our April bodyweight sequences and I know you’re going to feel it! If you’re following The Program, I’d like you to continue to walk/run for 30 minutes on Quick Burn days. If you’re following the QB Program, do your 30-minute walk/run two-three times per week or whenever you’re able.

This week's new workouts:  Dopamine, i work out, Twentynine & All In.

LB TV: This week’s episode is all about May—look out for it mid-week!

New Full-Length Workouts: This week’s Dopamine is a 43-min. total-body cardio + heavy weight sculpt that begins with cardio and progresses to a breakdown, burpees, push-ups and see-saws with grounded and standing, full-body sculpting. i work out is a 49-min. grounded and standing multi-prop sculpt workout that incorporates loop and dowel work to challenge the body.

New Quick Burn Workouts: Twentynine is a no-equipment, 26-min bodyweight sculpt. You'll stretch and strengthen every muscle in the body through a plank series, Arabesque and Scorpion, and you’ll feel it everywhere. All In is a 22-min loop Quick Burn that promotes muscle balance and targets the abs, back, upper body.

Featured Music: Michelle Kash, Bankx & Ranx, Billie Eilish, Childish Gambino, Khalid, Rhye, Cautious Clay, & Anitta

We’re feeling it: ABS and everywhere else.

Activewear by: Nike, Sukishufu, Alo Yoga, Koral & Reebok

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect through the Facebook Group or text us on the Studio LB hotline!

4/8/19 Studio LB

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We’re literally moving with the season and growing stronger from the ground up. Get ready for a lot of grounded bodyweight sequences and rotation to ring out those abs. We’re continuing with our outdoor walk/run sessions. I’ve added them to the schedule for optimal muscle balance and fat bun but feel free to do them in the evening, morning, or whenever works best for you.

This week's new workouts:  Rocket, HER, Them Jeans and 11:11. You can expect to kick into your fat burners, work your abs both standing and grounded, and exhaust the core and upper body.

LB TV: This week we’re talking about the importance of head and neck (cervical spine) alignment.

New Full-Length Workouts: This week’s cardio, Rocket is a 53-min. total-body cardio + sculpt that begins with easy to follow cardio (with extra reps) and progresses to a breakdown with grounded and standing, full-body sculpting. HER is a 40-min. grounded and standing 3x3 workout that targets the core from all angles.

New Quick Burn Workouts: Them Jeans is an 18-min no equipment bodyweight flow that targets the abs, hips and glutes. You’ll feel it in the arms, as well. 11:11 is an 18-min classic standing abs Quick Burn that targets the abs, hips, and back with fold-over work, rotation and hip pops.

Featured Music: Grace Ives, Childish Gambino, Drake, Maroon 5, DRAMA, Logic, benny blanco, Pink Sweat$, Bebe Rexha

We’re feeling it: All over…

Activewear by: Nike, Alo Yoga, All Access NYC, Koral & Reebok

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect through the Facebook Group or text us on the Studio LB hotline!

MANIFESTING YOUR STUDIO LB PRACTICE

Photo by undrey/iStock / Getty Images

Photo by undrey/iStock / Getty Images

You’ve subscribed to Studio LB, you’ve texted the hotline, you’ve checked your email and the facebook group to see what’s in store for you this week, you have your leggings and sports bra laid out and ready to go, and your alarm is set (ok… your 6 iPhone alarms spaced exactly 4 minutes apart are set). You’ve totally got this. But then something in your brain stops you from getting up and getting moving with me.

While you know that exercise will ultimately make your day feel complete, often you’ll face mental blocks that stop you from getting your sweat on, and you literally have to make room for your practice in your life for it to actually happen. Here’s a few tips for manifesting your at-home practice. Lets make it happen!

Actions must match desires

So, you really want this, right? You have to believe in you, your practice, and the results that are coming your way, but you also have to work with the universe to facilitate receiving. It won’t happen overnight, but if you’re diligent with taking action you should be all in within 30 days.  

Pick your environment

Maybe carving out a corner of your bedroom so you can literally roll out of bed onto the mat and start stretching is best for you. Or perhaps your bedroom is solely a sleeping sanctuary and you prefer the biggest screen in the living room with the coffee table pushed out of the way as your at-home studio. Whether it’s your bedroom’s natural light that motivates you, or you prefer to have a spot for your little one to safely play while you do CCS, ask yourself what type of environment will be most conducive to your performance. Once you’ve determined this, stick with it and make it your spot moving forward.

 

Set the stage

In each of my workouts, I’ll list in the notes what you need for equipment like light or heavy weights, a mat, loops, or nothing at all. Making sure you have the necessary accessories before pressing play means you won’t have to pause and run around the house searching for your gear mid-workout. I also cannot stress enough how important it is to have a full-length mirror to the right or left of your screen so that you can check your form.

No negative self-talk

Try not to speak poorly of yourself, your life, or your body. Never say, “I’m not good at this,” or “I can’t exercise at home”. These negative phrases should not exist in your world.

 

Don’t be afraid to fail

Of course, you want to master each move on your first go around, but that’s not realistic. Don’t get frustrated if you make a mistake during a cardio sequence during the breakdown. I make mistakes too! A fear of failure can hold you back from making huge physical and mental gains using my program. Keep moving, keep trying, and trust that change will happen when you’re a little outside of your comfort zone.

Ask me

Last but definitely not least, I’m here for you to answer any questions or jut to give a morale boost, and I truly want to see you succeed. Text me and the team on the Studio LB hotline 424-327-5470 with any questions or feedback!

4/1/19 Studio LB

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The lighter and longer days are finally here, and we’re kicking-off the Studio LB April Program on Monday with 16 fresh new workouts, recipes, and more. I have so much NEW coming your way, including our rebounder workouts which are ready for their Spring debut. It’s going to be a great month!

Meet this week's new workouts:  Electric, Rerun, The Smile, and Functional. Expect to kick into your fat burners, work your abs both standing and grounded, and exhaust the core and upper body.

LB TV: This week we’re talking April.

New Full-Length Workouts: This week’s cardio, Electric is a 51-min. total-body cardio + sculpt that begins with low impact core cardio and progresses into high output cardio with a breakdown, pushups, see-saws, grounded fold-over and standing, full-body sculpting. You’ll need a variety of weights for the standing series. Rerun is a 40-min. classic grounded workout complete with grounded abs, side-lying work and a brief standing series at the end. Use ankle weights to challenge.

New Quick Burn Workouts: The Smile is a 16-min no equipment, low impact core cardio Quick Burn that targets the obliques and glutes. Functional is a 25-min weighted Cardio + Sculpt Quick Burn that will prepare you for our full length program. Both QB’s are great for all levels.

Featured Music: DRAMA, Nasty Cherry, Post Malone, Ariana Grande, Grace Ives, and Rhye

We’re feeling it: Everywhere…

Activewear by: Nike, Sukishufu, Alo Yoga, Koral & Reebok

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect through the Facebook Group or text us on the Studio LB hotline!

3/25/19 Studio LB

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Meet this week's new workouts: March Cardio and Sculpt mashups and LB Sport!

It’s the final week of the month and we’re mashing it up (core-first), and incorporating two 30-45 minute outdoor walking sessions. Tune in and sweat in the sunshine with this playlist. This week’s Cardio mashup will land in-studio tonight.

LB TV: This week we’re very briefly revisiting the importance of breathing properly.

New Full-Length Workouts: Cardio: Our March Cardio + Sculpt mashup includes our favorite sequences of the month utilizing one heavy weight. This week’s Sculpt mashup is a 40-min. standing to grounded, no equipment workout. Use wrist weights or light/medium weight for a challenge) sculpting flow.

New Quick Burn Workouts: LB Sport is a 23-min no equipment, low impact cardio Quick Burn that hits everything in less than 25 minutes. Expect to kick into your fat burners, work your abs both standing and grounded, and exhaust the core and upper body.

Featured Music: SG Lewis, Clairo, Coldplay, Drake, Lykke Li, Snowprah, and Rex Orange County

We’re feeling it: Upper body, abs, hips, and glutes.

Activewear by: Nike, Alo Yoga, Koral & Reebok

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect through the Facebook Group or text us on the Studio LB hotline!

ACTIVATION: HARAMARA, SAYULITA

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It’s almost Activation time and we cannot wait to surf, spend time in the sun, and work with Lauren IRL at Haramara, Sayulita! Activation is: life-changing, a girl-cation, a time-out, a tone-up, a tune-in, and a time to be in your body. One thing we all agree on is that the results are profound.

We have two rooms available which can be single ($3450) or double ($2490) occupancy. Grab your girls and join us!

LIVING BETTER: LINNY GIFFIN

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Your overwhelming response from International Women’s Day has inspired us to look within our community and recognize some insanely talented Studio LB members here on the blog. First up, we wanted to share a recent Q & A with Linny Giffin, a Studio LB member and multidisciplinary artist living and working in Washington, D.C. Seeing her creativity and and ability to balance form and function in her space, we needed to know more about what drives Linny in her work, her home and her health.

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Can you tell us about your work as a fiber artist and about The Lemon Collective?

As a fiber artist, I do a lot of work with embroidery, weaving, quilting and soft sculpture. I've translated the medium to large scale installation art, creating bespoke pieces for restaurants and homes in D.C. and beyond. Last year I created a loom on the storefront of my studio and wove flowers through it, I called in the Living Loom.  

In 2015, I co-founded The Lemon Collective with two other D.C.-based artists. It originally started as an art studio for us, but quickly morphed into much more. Now, it is more of a brand and creative community that celebrates artists across a range of mediums in a city where creativity isn't always a priority. Our brick and mortar hosts workshops and other events, providing a space for small business owners to exhibit their expertise in anything from jewelry making and flower arranging to embroidery and business development. We're building an online community that connects artists and celebrates the importance of creativity. 

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You live and work in a 350 square foot space in Washington, D.C. In what ways do you find this space limiting or liberating?

Of course, living and working in a 350 square foot apartment is extremely limiting. However, just by opening up the door to my fire escape, I feel a part of the city. The view is amazing and I live on the best street in D.C., there are cafes, restaurants, shops and an independent movie theater right outside my front door. Plus, the small space allowed me to design the apartment very intentionally so no square foot was left neglected. I think that makes the apartment feel liberating.

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Do you practice Studio LB at home or elsewhere?

I practice at home! I just roll out my mat in the middle of my living room floor. One of the many things I love about Studio LB is it doesn't require equipment and I can do it anywhere even my tiny apartment. 

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Linny is currently working on an outdoor installation series around D.C. and Northern Virginia, and you can find her on instagram at @linnyfriend and online at https://www.linnyinc.com. To sign up for the Lemon Collective’s monthly newsletter for news and goings-on in the art world, visit  https://www.wearethelemoncollective.com.

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Photography by Laura Metzler

3/18 Studio LB

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Hey team, happy Spring! Meet this week's new workouts: Hero, Unnamed, Calm Aesthetic & Atomic.

LB TV: This week we’re talking about how you can eat well when you’re traveling for work.

New Full-Length Workouts: Cardio: 47-min. Unnamed is a cardio meets arms and upper mid-back sculpting workout. This week’s Sculpt, Hero is a 51-min. grounded to standing heavy weighted sculptor.

New Quick Burn Workouts: Atomic is a 28-min cardio abs workout that exhausts the core and upper body. Calm Aesthetic is a 18-min. balanced, total-body flow.

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect through the Facebook Group or text us on the Studio LB hotline!

3/11 Studio LB

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Hey team LB, this week is total-body as usual, but there’s a whole lotta love for the love handles. Meet this week's new workouts: Roxanne, Luminary, Highline & Figure Four.

LB TV: Transitioning from vacation mode to home is never easy. This week I'm telling you how I get back on track after traveling.

New Full-Length Workouts: Cardio: 40-min. Roxanne is a fun, and easy to follow cardio meets classic, grounded weighted sculpting for the abs. This week’s Sculpt, Luminary is a 42-min. standing weighted sculpting combined with a grounded cheer-conditioning sequence.

New Quick Burn Workouts: Highline is a 22-min sculpting workout that moves from standing to grounded and fully exhausts the Quadratus Lumborum (muscles underneath the muffin top), deep core, and low back. The muffin top is mainly fat, but many different muscles—the low back, glutes, and ab muscles—attach underneath it, so targeting the abs alone is never enough. Strengthening all these muscles really pulls your whole waistline in. Figure Four is a 15-min. no equipment, total-body wonder. You’ll work everything in less than 20-minutes.

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect with me through the Facebook Group or text me on the Studio LB hotline!

3/4 Studio LB

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Hey team LB, Happy March! I’m over here trying to warm things up a bit with a Spring dance. And, if that doesn’t do it, this week’s content should do the trick!

We’re kicking off the month with ease, but you can expect things to ramp up rather quickly. Meet this week's new workouts:  FanGirl, Heavy Rotation, The Minimalist & Soulmate. We’re kicking off the month with a fairly easy week but you can expect the content to ramp up rather quickly.

New Full-Length Workouts: Cardio: 43-min. FanGirl is a fun, and easy to follow cardio breakdown (with extra reps!) meets classic, med-heavy weight sculpting. This week’s Sculpt, Heavy Rotation is a 42-min. 3x3 sculpting workout that includes fun moves like, Plie Waist Rotations, Helicopter & Aeroplane. Strap on your wrist weights to really tone your arms.

New Quick Burn Workouts: The Minimalist is a 24-min. easy-to-follow Cardio + Sculpt workout that begins with classic sculpting. We love it because It’s perfect for all levels. Soulmate is a 18-min. no equipment standing abs workout (similar to Heavy Rotation) that targets the core while stretching out the back of the body. Wear wrist weights or use light weights (1-3 lbs.) to really increase the burn with this one.

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect with me through the Facebook Group or text me on the Studio LB hotline!


2/25 Studio LB

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it’s our final week! Meet this week's new workouts: Cardio and Sculpt Mashups, Ariel and La Pêche

New Full-Length Workouts: Cardio: 49-min Feb. Cardio Mashup. This week’s Sculpt: 51-min Feb. Sculpt Mashup is a standing weighted sculpting workout. The cardio mashup contains advanced level transitions, so if you’re new I recommend 2/4 Cardio (Hella).

New Quick Burn Workouts: Ariel is a 17-min. grounded loop workout that builds on this months content. It’s great for all levels - Use a light loop to focus on the abs and use a heavier loop to really target the glutes. La Pêche is a 24-min grounded workout that transitions to standing (and that transition is where you’ll feel the magic!) that targets the low abs, hips, and glutes. Use ankle weights for a challenge, or no equipment at all to modify.

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect with me through the Facebook Group or text me on the Studio LB hotline!


2/18 Studio LB

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Hey team! Meet this week's new workouts: Whatever Lola Wants, TSE (The Sculpt Edit), Rear View, and Type A. You’ll feel pops of new peppered in with our core basics.

New Full-Length Workouts: Cardio: 44-min. Whatever Lola Wants is a mash-up of your fave current moves (remember when I asked you what you wanted?). Have fun with this one! This week’s Sculpt: 41-min TSE (The Sculpt Edit) is a grounded and standing weighted sculpting workout that will work as hard as YOU do.

New Quick Burn Workouts: Rear View is a must-do 23-min. core bodyweight workout that stretches the hamstrings, opens the hips, and really lifts the booty. Type A is a 16-min. grounded loop workout that builds on last week’s Hourglass. You may see an advanced variation of this in the Studio this week ; )

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect with me through the Facebook Group or text me on the Studio LB hotline!


2/11 Studio LB

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Hey Team LB! Say hello to this week's new workouts: Phenom, Circles, Hourglass & Triple L. Week two has us digging deeper into the core (specifically the abs, lats, inner thighs and glutes), and if you liked last week, I think that you'll love this week. Speaking of love, I LOVE getting to know so many of you!  If you're new, follow our Quick Burn schedule below and connect with me by joining the Facebook Group or text me on the Studio LB hotline!

New Full-Length Workouts: Cardio: 49-min. Phenom & Sculpt: 49-min. Circles

New Quick Burn Workouts: Hourglass is an 18-min. grounded core workout & 25-min. Triple LB is a fresh heavy weight sculpt.


2/4 Studio Lb

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Hey Team LB! We're kicking off a new month with some serious core work. This week, you'll feel your waist tightening as we tax the abs in every workout. And, if you put the work in, you'll ABSolutely see visible changes by the weekend.

New Full-Length Workouts: Cardio: 40-min Hella, & 43-min Sculpt Full Circle

New Quick Burn Workouts: Feeling Myself is a 23-min. no equipment standing abs workout & Flash LB, a Cardio + Sculpt gem from October.

New? Follow our Quick Burn schedule below and connect with me by joining the Facebook Group or text me on the Studio LB hotline.


The LB App

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Have you tried the new Studio LB app yet?  Members can access my weekly programs, lifestyle content, and the full workout library from anywhere and everywhere. The app is available on the App Store for iPhones and iPads.  (Android is next on deck!).

Not a Studio LB member yet?  Download the app and sample a few of my favorite workouts. No credit card is required, simply download and navigate to the Open Access workouts.  To unlock what we're loving right now (The Weekly Program) become a Studio LB member.