4/15/24 SLB

Happy Monday everyone! This week I have for you two new full length releases that I think you’re going to love. If you’re practicing early on Monday morning check out Good Girl.

FULL LENGTH

Good Girl is the second workout in new category, CardioSculpt. She's a 45-min full-length workout with an elongated cardio section and base level light weight sculpting. She's progressive with a great burn. She builds from The Wand. You'll need light to medium weights or wrist/ankle weights. 

Sauce is a single weight standing sculpt with a classic format and a bit of je ne sais quoi. Packed full of compound and multi-directional movement, this is the epitome of CCS. You’ll need one medium to heavy weight and a mat.

The Pursuit of Happiness is what you need right now: a sweat in your eyes cardio + sculpt with extra reps and a deep core and booty set. *If you have back issues please be mindful during the fold-over to standing!

1999 is a 45 minute basic cardio + sculpt at the barre. A mix of our core basic barre cardio and sculpt, I re-developed this workout last week so that it’s more appropriate for most of you. You’ll need one medium to heavy weight and a chair or barre.

BODY PARTS

Sofia tackles the arms in less than 10 minutes. She's perfect pre-event or as tack-on. You'll need light to medium weights and a mat 

QUICK BURN

Gah is a 23-minute standing core sculpt that works all angles and is full-body perfection. You'll need one light to medium weight.

Mineral is a 20-min single weighted core sculpt with a classic format and plenty of compound movements. Minerals are those elements on the earth and in foods that our bodies need to develop and function normally. I love the breakdown and flow of this one. You'll need one medium to heavy weight

Ghost Pepper brings the heat with a great 24-minute blend of cardio and sculpt.

Geosmin is the scent molecule released from bacteria in dirt after it rains. What's super cool is that the geosmin blends with different aromatics in different environments. In the forest it smells dank yet fresh, and in the city you can smell the blend of hot concrete and cool rain. This 31-min grounded Body weight Recovery utilizes a foam roller and can really be both a Quick Burn and a shorter full length workout. You'll feel good (and sore) and it really targets the upper body and core while releasing tension and muscle soreness.

Foam Roller Intro is a brief 11-min intro to foam rolling. You’ll need a mat and a foam roller.

4/8/24 SLB

Happy Monday everyone! I have three new releases for you that I think you’re going to love. Last week’s CardioSculpt workout, The Wand was a late release so I’m continuing to feature it during the first part of this week, as well. If you’re practicing early on Monday morning and haven’t tried it yet, it’s in-studio along with Cardio + Sculpt, Alli.

PS: A note about last week’s Just Enough…The incorrect version was uploaded. The correct version will be re-reloaded this week.

Full length

Straight 7’s is a 45-minute grounded to standing sculpt with a few new variations on our classic core Sculpting format. You'll need a variety of weights and a mat.

Good Girl is a 45-minute CardioSculpt. This is our second workout in the new category. You’ll need light to medium weights. Good Girl will drip in on Thursday. Please sub-in Running In Heels until Good GIrl drops.

The Wand is a 34-minute intro cardio workout in our new category: CardioSculpt. The cardio is grounded and dynamic yet low impact, overall. The Wand is a no equipment workout but you can really increase the challenge with wrist/ankle or light weights. This workout is perfect for all levels. 

Alli is a 49-minute Cardio + Sculpt named after Alli Webb. I've been training Alli for her wedding and this is one of the workouts that I developed for her recently. This Cardio + Sculpt has a classic R, then left side formatting and the sculpt is just core magic. Use 5-8 lb weights for best results.

Running In Heels is a 42-minute total-body, light weight Cardio + Sculpt with a cardio > sculpt > cardio format. It begins with a 12 move cardio sequence that’s challenging but do-able and transitions to our standing core sculpting. You’ll need a mat and light to medium weights.

BODY PARTS

Best One is the best feeling one in the library. Twelve minutes of balancing stretches for the feet and lower legs. Perfect after dancing, tight shoes, beginner cramps, or just to feel great. You’ll feel this work through the feet, achilles and shins. You’ll need a mat or carpeted floor.

Quick Burn

Heartbeat is a 20-minute weighted standing sculpt with three little combos that’ll really make you sweat. Lift heavy for maximum cardiac output.

Mom gets the job done in 27-minutes. She begins with looped cardio, moves into standing weighted sculpting, transitions to non-looped cardio and then grounded mat sculpting.

Rhinestones tackles it all in 27-minutes. It begins with looped cardio, moves into standing weighted sculpting, transitions to non-looped cardio and then grounded mat sculpting.

Cherry On Top is an upper body focused QB that includes a heel dig series with medium weights, biceps, triceps, shoulders and back with heavier weights and ends with a brief crazy arm series. Lift heavy if you can.

NEW CATEGORY: CARDIOSCULPT

When you think of Cardio-Cheer-Sculpting, you probably think of our classic Cardio + Sculpt workouts.

It’s what makes SLB (and also Lithe) so unique, fun, and downright addictive, right? It’s a movement modality that every body can do but the learning process requires mind, body, spirit…and patience.

We’ve always believed that impact has impact. CCS is rooted in the athleticism of cheer choreography: Sharp, exhilarating moves and powerful “plyometric” cardio sequencing that changes direction and works your muscles and joints from a variety of different angles. We combine our cardio with compound, multi-muscle sculpting work with resistance that incorporates the entire body simultaneously. And, the trademark endurance, strength, and results are profound.

Our Cardio + Sculpt format is here to stay, but I’ve always wanted to create an alternative for when we don’t want or are unable to move in that way. I’m excited to introduce CardioSculpt.

What is CardioSculpt?

CardioSculpt is a new Studio LB workout category that combines dynamic, low-impact CCS cardio with light to medium weight (3-5 lb) sculpting intervals all in one fast-paced, efficient workout.

Unlike our traditional SLB Cardio + Sculpt format of high impact cardio first, then heavier weight sculpting, CardioSculpt compresses easy-to-follow choreography designed to work all your muscles at once - and your core continually.

It’s a quick-paced, head to toe routine with a great flow. CardioSculpt is challenging for all levels and perfect for those who prefer low-impact, straightforward cardio, need to modify, are coming back from hiatus or are new to the technique.

4/2/24 SLB

I hope everyone had/is having a wonderful holiday and Spring Break. I’m SO beyond excited to bring you this new month. This month’s theme is WILL and we’ll be diving deep into intentions and plans.

If you’ve been practicing over the past year, you’ve surely felt the method evolving. This evolution was intentional and came from both a want and need. You’ll see the product of this movement evolution in the form of a new category, CardioSculpt. I’ll explain more on video and in a seperate post, and this week’s The Wand is the first in our new category.

Full length

Just Enough is a 42-minute quick moving sculpt (that is cardio) with a classic format. This one falls into the Cardio Core category. Full body as always but wear wrist weights to push this full-length way into the Abs + Arms category. I designed this workout to be no equipment for beginners or those of you who are travelling but you can seriously up the ante with a little resistance. With that said, watch your knee form with the angle work. You'll need wrist weights or very light 1-2 lb weights (3’s are heavy here) and a mat. 

The Wand is a 34-minute intro cardio workout in our new category: CardioSculpt. The cardio is grounded and dynamic yet low impact, overall. The Wand is a no equipment workout but you can really increase the challenge with wrist/ankle or light weights. This workout is perfect for all levels. 

Rio Is a 46-minute standing and grounded core with a 3x3 format and one medium to heavy weight that’s the perfect example of sculpting that is cardio. You’ll need one medium to heavy weight and a mat. *Audio is slightly low and the sun is shining but the workout is magic. 

BODY PARTS

Named after the root of longevity, Ho Shou Wu is a 9-minute Body Part workout that focuses on the back. All you’ll need is a mat.

Quick Burn

Frequent is a 27-min grounded core sculpt. If you like Main, you'll love this one. You’ll need a variety of weights and a mat.

Risen is the higher power of standing abs. You'll love the flow. Twenty-three minutes and no equipment but wear wrist weights to increase cardiac output and overall burn.

Shortie is a 16-min Cardio + Sculpt QB that will get you going and is great for all levels. Perfect by itself or as a chaser.

4x4 is a 26-minute cardio + sculpt that works multi-angles and is full-body perfection with compound movements. You'll need light to medium weights and a mat.

YOU'RE IN IT

You know when our hearts are in our throats and the work is hard AF and you hear me say “you’re in it?” It’s my way of reminding you that you’re present. You’re in it. You’re doing the work.

And you definitely know when you’re in it and when you’re not, right? Sometimes we take meaningful pauses and sometimes life totally gets in the way. There are times when we’re on top our practice and fully committed, and there are times when we just can’t get ourselves to open the app let alone do a Quick Burn. Whether you just joined SLB or you’ve been practicing for years, I want you to know that it’s totally normal. No matter what your reason is for falling off, it’s okay. Here’s what I recommend if you want to get back on track:

Instead of being avoidant, guilty or feeling into perfectionism, give yourself permission to pause/rest and be mindful about how you’re going to start again. Make a date with yourself in your calendar and start with a Quick Burn or anything that lights you up from your favorites. Don’t be afraid to check in with me for accountability (it’s my favorite part of what I do) and you’ll be in it again in no time.

3/25/24 SLB

All new content and schedules will begin to drip-in on Monday. I’ve included last week’s sculpt, Upgrade in this week’s schedule because it was a late release. If you haven’t tried it please do…I was sore for days. If you’re practicing this morning, I have some top picks for you, in-studio. The Crowd Went Wild and Frequent both land soon along with some exciting new features.

FULL LENGTH

Upgrade your results with movement levels. This 50-minute multi-directional and compound standing and grounded sculpt has new variations on some of our classic sequencing. You’ll need a variety of weights and a mat.

The Thunderbird represents power, protection, and strength. This Thunderbird is a 41-minute cardio + sculpt with a fun breakdown and extra reps post-push-up and see-saw sequence married with a compound movement looped and weighted standing and grounded sculpt. You'll need medium weights, medium resistance loop and a mat.

New Thought is a 45-min standing and grounded 3x3 sculpt. You know most of the moves, but this may possibly be the most compound we’ve ever been in a full length workout. You’ll need one heavy weight (8-10 lb is ideal. 5 lb if you’re new or taking it easy) and a mat.

BODY PARTS

Date Night is a 10-min bodyweight Body Parts workout the focuses on the core. Tbh, it'll get you prepped and works everything.

Bamba is a 12-min series that really targets the glutes. You'll need medium to heavy weights and a mat.

QUICK BURN

Frequent is a 27-min core sculpt that will land on Monday. You’ll need a variety of weights and a mat.

Bite is a 21-min wrist weighted Quick Burn with an abs and arms focus. You’ll need wrist weights or light weights. Modify with no equipment.

Drip is a 24-minute standing and grounded sculpt that uses a playground ball for resistance. If you don't have a ball at home, get creative and use a towel. You'll need a mat and a towel for this one.

Leo is a 28-min cardio + sculpt Quick Burn that is confident, bright and sexy. You’ll need light to medium weights and a mat.

3/18/23 SLB

Doing it with our eyes closed. All new content and schedules will begin to drip-in on Monday. If you’re practicing this morning, I have some top picks for you in-studio.

FULL LENGTH

Upgrade your results with movement levels. This 50 minute multi-directional and compound standing and grounded sculpt has new variations on some of our classic sequencing. You’ll need a variety of weights and a mat.

Dr. Pepper combines high energy cardio with pushups, basic weighted standing sculpt and grounded work that focuses on whole-body connectivity, which includes your hips, abs and shoulders. You’ll want a variety of weights and a mat.

Fancy is a standing weighted 3x3 with a 5 rep breakdown and a brief grounded abs series. Fancy is full of multi-directional and compound moves that hones in on the abs and arms. Use 3’s or wrist weights for the ultimate burn.

Eyes Closed is our first 4x4 workout which includes four sets of ten on each side along with a shorter breakdown. I love the standing to grounded flow of this one. I recommend wrist weights to challenge and a mat.

QUICK BURN

Palo Santo can focus our attention, unify our senses, quiet the mind and raise our vibration. This 24-min Cardio + Sculpt is different. You’ll need light weights or wrist weights.

Smoke is the ultimate compound quick burn with a classic format and five moves in less than 20-minutes. You'll need a set of medium to heavy weights. 

Crushin' on this one for full-body bliss. Cardio, light weight upper body and mat-work.

3/11/24 SLB

Feeling like I’m on top of the world. We had a few snafu’s last week with Amazon but we are finally live and you’ll begin to see new content drip in-studio this week!

Full length

Streamlined is a 43-min light to medium weight Cardio Core Sculpt that combines full-body standing work with a brief grounded core series. My mic is in for service so the audio isn't ideal but the workout is. You’ll need light to medium weights and a mat.

Purgatory targets it all in 31 minutes. This compound standing core 3x3 straddles the line between a short full length and a Quick Burn. You'll need one medium to heavy weight and a mat. 

Eight Days is a fun and sexy cardio + sculpt with a double breakdown and a serious single leg glute sculpting series. You’ll need one heavy weight and a mat.

Quick Burn

Mineral is a 20-min single weighted core sculpt with a classic format and plenty of compound movements. Minerals are those elements on the earth and in foods that our bodies need to develop and function normally. I love the breakdown and flow of this one. You'll need one medium to heavy weight. 

Our Third Eye, also known as Ajna chakra, is an invisible eye usually located on the forehead. It's power is to boost perception of things that can't be seen by your eyes. This mystical eye is part of what is called "the subtle body," which means that while it can't be seen, it's considered an important force in governing how prana (energy) moves within the body. This QB is a serious weighted body booster with insight to help see you through.

Baddie begins with a brief low impact standing abs sequence and cardio blend and moves into an intense, classic grounded side lying abs series. This workout really hones in on the obliques and lats. *Please keep your abs pulled in and use caution when you lower both legs to the ground. You’ll need a mat and ankle weights to challenge.

SLB MARCH

Happy March, everyone! I’m SO beyond excited to announce that we are LIVE.

I know you’re all eagerly awaiting new material, and I want to thank you all for your patience and excitement. Our app was over seven years old and the full update was an immense undertaking, as we chose to keep all workouts.

This week’s content is live in-studio and our new content will be in-app shortly as we now have the space.

2/26/24 SLB

I can’t believe we’re in the final stretch of our app update! Amazon Fire cleared on Friday and Roku should be approved by Tuesday at the latest. This week’s content is live in-studio and new content will drip in as soon as Roku is finalized. Thank you again for your patience throughout this process.

2/21/24 SLB

I’m smiling because SLB is now updated on all platforms: iOS, Android, Apple TV, FireTV, Roku, and Android TV.

We are currently finalizing all updates on the back end and we will finally be able to upload new content this week, along with our new features! You’ll see this week’s workouts: Aphrodite, Upgrade and Palo Santo, begin to drip in on Wednesday.

Full Length

Upgrade your sculpt in 40-min with weights and a loop. You’ll need a variety of weights and a medium resistance loop.

Gloria is a 45-min single weight cardio + sculpt with choreo that gets straight to the point and includes extra breakdown reps. Imo, Gloria is the meaning of CCS cardio perfection blending a little hip sass and big impact moves with basic sculpting and core balance work. You'll need one single medium to heavy weight and a mat.

Lotus is a 30-minute grounded, Pilates-based mat session that lengthens and strengthens the core. At 30-minutes flat this workout fits both the full length and Quick Burn categories and its great for all levels.

Sauce is a single weight standing sculpt with a classic format and a bit of je ne sais quoi. Packed full of compound and multi-directional movement, this is the epitome of CCS. You’ll need one medium to heavy weight and a mat.

Daddy is a 50-minute classic weighted classic Cardio + Sculpt that’s built from Bubblin’ with extra reps and more sweat. Watch your back and modify the Get Up if you have any back issues.

Body parts

Roots combines side lying Pilates work with light weighted upper body to challenge your balance and abs. You'll need a mat and one light weight. 

Quick Burn

Aphrodite Kallipygos ("Aphrodite of the Beautiful Buttocks") is a 25-min standing sock Quick Burn that really targets the glutes, hips, and inner/outer thighs. As in true SLB fashion, this one works it ALL in under 30 minutes. You’ll need a pair of socks and a hard floor.

Palo Santo can focus our attention, unify our senses, quiet the mind and raise our vibration. This 24-min Cardio + Sculpt is different. You’ll need light weights or wrist weights.

Ooh La La is a 25-min Cardio + Sculpt QB that has a little bit of everything. It begins with Standing Abs, transitions to weighted standing sculpting and cardio. I said Ooh La La when I was done. Dripping in sweat!

Spirited is non-traditional, compound, grounded and effective. You'll need a mat and possibly some extra padding for the side lying hip work. There is straddle work and leg sliding so I recommend going barefoot for this one.

Oh Hey (Again) is an 18-min standing Core Sculpt that is our signature SLB Barre sequencing. You’ll need a sturdy chair or a barre. I developed this classic series in 2006 and everything we do at the barre and standing builds upon this sequence.

WATERING YOU

Just like our plants need to be watered and phones recharged, so do we.

Finding ways to recharge is such an essential part of self-care. It’s not just about getting enough sleep or movement, but finding a ways to recharge our body, mind, and spirit through a variety of health and wellness practices. I’ve made a short list of a few of my favorite ways that I water myself to help inspire you:

• Slb/Stretch/Dance

• Meditate

• Create

• Eat whole foods

• Take a bath

• Connection

• Spend time with friends

• Stay hydrated

• Take mini walks throughout the day

• Skincare

• Get enough sleep

• Hugs and love

• Make time for art or learn something new

• Ask for support

• Organize and declutter your home/inbox

2/6/24 SLB

Happy February, everyone! As many of you are aware, our App is currently being updated on all platforms: iOS, Android, Apple TV, FireTV, Roku, and Android TV. If you’re unable to login or update to the latest version, you will be able to soon, I promise. Thank you for your patience!

I’ve placed a few workouts in-studio until this week’s content is able to be viewed. I’ll also be holding live sessions for all members to make this lag time a little more bearable.

LIVESTREAM

30-min Full-Body Sculpt - Thursday, 2/8 @7PM ET/4PM PT (single med-heavy weight and a mat)

Livestream with me via Mindbody. Click on “My Account” to login or create an account and download the Mindbody Live App.

NEW SLB FEATURES & THE FEBRUARY PROGRAM

SLB FEB. drops on TUESDAY, 2/6. Look out for some exciting new features debuting (Beta) this month.

Having trouble logging in? Some of you are and some aren’t. Our App is currently being updated on all platforms: iOS, Android, Apple TV, FireTV, Roku, and Android TV. If you’re unable to login you will have access soon, I promise. Thank you for your patience!

THE New SLB:

You’ll be able to live stream IN-APP with our new Studio feature. Mindbody online will not be necessary unless you’re taking classes irl or doing virtual privates.

I’ll be able to live stream directly from my phone so we can easily work in the kitchen and connect on-the-go. Perfect for onboarding, recipes and Group Programs.

We’ve created a VOD and livestream Schedule/Calendar for web, Mobile Apps, and Roku. Following the program will be easier than ever. Our scheduled live streams will automatically show up for you in the calendar, in-studio. In order for you to see the Mobile calendar, you will need to make sure you’re on the latest version of the web, iOS mobile, and Android mobile apps which can be updated through the App Store (I’ll tell you when it’s go time).

1/29/24 SLB

Just like plants, we need to be watered in order to grow and flourish. This week’s new content will drip in beginning on Monday. Workouts are listed in this week’s playlists in-studio in the order that I recommend doing them. Have a great week, everyone! The February Program will begin on Tuesday, February 6th.

FULL LENGTH

Upgrade your sculpt in 40-min with weights and a loop. Upgrade is for the second half of the week. You’ll need a variety of weights and a medium resistance loop.

Running In Heels is a 42-minute total-body, light weight Cardio + Sculpt with a cardio > sculpt > cardio format. It begins with a 12 move cardio sequence that’s challenging but do-able and transitions to our standing core sculpting. You’ll need a mat and light to medium weights.

Klutch is a standing and grounded light to medium weight sculpt that begins with an intense lower body sequence that includes forward lunges, split lunges, fold-over work and a grounded inner thigh series. You’ll feel this one everywhere. You’ll need 3-8 lb weights and a mat.

BODY PARTS

Spiderwebs are symbols of fate and luck. This 11-min, grounded and no equipment BP combines our classic grounded glute series with one of my favorite ab series

QUICK BURN

Smoke is the ultimate compound quick burn with a classic format and five moves in less than 20-minutes. You'll need a set of medium to heavy weights. 

Leo is a 28-min cardio + sculpt Quick Burn that is confident, bright and sexy. You’ll need light to medium weights and a mat.

Palo Santo can focus our attention, unify our senses, quiet the mind and raise our vibration. This 24-min Cardio + Sculpt is different. You’ll need light weights or wrist weights. Palo Santo is for the second half of the week.

1/22/24 SLB

Slow January is the perfect time for planting seeds, leaning into rest, and slowly building strong foundations for spring. This week’s new content will land in-studio mid-week. It took me a little bit to get Shy Boys right. If you’re practicing early, I have a few recommendations for you to begin the week with. Have a great Monday, everyone.

FULL LENGTH

Shy Boys is this week’s standing and grounded sculpt with a classic format and unique flow. You’ll need a little padding for the knees and a set of medium to heavy weights.

Fancy is a standing weighted 3x3 with a 5 rep breakdown and a brief grounded abs series. Fancy is full of multi-directional and compound moves that hones in on the abs and arms. Use 3’s or wrist weights for the ultimate bur

Drew is a single weighted standing sculpt with a original format and a breakdown that I think you’re going to love. It’s a compound and multi-directional sculpt with a great flow. You’ll need one medium to heavy weight and a mat.

Alien is a full-body heavy weight Cardio + Sculpt with a killer breakdown, medium to heavy weight standing sculpting and new side-lying grounded abs. 

1999 is a 45 minute basic cardio + sculpt at the barre. A mix of our core basic barre cardio and sculpt, I re-developed this workout last week so that it’s more appropriate for most of you. You’ll need one medium to heavy weight and a chair or barre.

Quick Burn

Rodeo is a 24-min Abs + Arms focused Quick Burn with a choppy flow that begins with a punch to L then transitions to rib slides, hip rolls, kick-n-punch, through the hoop and subway push. Utilize wrist weights for a killer burn.

Palo Santo can focus our attention, unify our senses, quiet the mind and raise our vibration. This 24-min Cardio + Sculpt is different. You’ll need light weights or wrist weights.

1/15/24 SLB

Meraki (v.) is a Greek word meaning something done with soul, creativity, or love; to put something of yourself into your work.

For me, Meraki is all about the passion that always brings me back to my mat and reminds me why I love what I do.

If you’re practicing from EST or WET/UTC and are getting started for the first time this month, I recommend getting your form in check and beginning with last week’s Full Length Sculpt, Meraki. Otherwise, begin the week with The Natural or with our grounded cardio option, Allmighty. Disco Nap and Palo Santo. Workouts are listed in studio in the order I’d like you to do them.

FULL LENGTH

A Disco Nap is the ultimate expression of self-care but also selflessness, and sometimes has a full eight hours beat. This week’s sculpt is a 3x3 that really goes the extra mile (we do it all in this one) in less time. You’ll need one medium and one heavy weight and a mat.

The Natural combines a new format of Cardio + Sculpt with grounded sculpting that lengthens and strengthens everything. It’s challenging, great for all levels and fun. I really love the flow of it.

Allmighty is our first Grounded Cardio workout. It's all-levels friendly and follows our core basics flow. You'll feel this one everywhere. Use ankle weights to kick it up. 

BODY PARTS

Date Night is a 10-min bodyweight Body Parts workout the focuses on the core. Tbh, it'll get you prepped and works everything.

QUICK BURN

Palo Santo can focus our attention, unify our senses, quiet the mind and raise our vibration. This 24-min Cardio + Sculpt is different. You’ll need light weights or wrist weights.

James is a 22-min no equipment Cardio Core QB with un-complicated moves combining multi-plane standing abs work with a faster pace for a serious sweat. Ankle or wrist weights for the challenge. 

1/8/24 SLB

Happy 2024…

The January Program begins today. You’ll see schedules and content updated here and in-studio in the afternoon/early evening depending on where you are. I have a lot to download to you all this week. If you’re practicing from EST or WET/UTC and are getting started early in the morning, I recommend getting your form in check and beginning with this week’s Full Length Sculpt, Meraki which is in studio. Schedules will be live here and workouts are listed in the order I’d love for you to do them in.

full length

Meraki (v.) is a Greek word meaning something done with soul, creativity, or love; to put something of yourself into your work. To me, Meraki is all about passion and it's this type of workout that always brings me back to the mat and reminds me why I love what I do. Meraki is a 38-min core sculpt that works it all on the mat (grounded) and standing. You'll need light to medium weights and a mat. 

I have a feeling this will be a new go-to for many of you, as it's one of my new faves for waist and hip sculpting. 36-24-36 is a total-body 40-minute no equipment standing sculpt that really hones in on the waist, hips, but and thighs (everything core). Add wrist weights to really increase the sweat and upper body sculpting. You’ll need wrist weights and a mat.

Gloria is a 45-min single weight cardio + sculpt with choreo that gets straight to the point and includes extra breakdown reps. Imo, Gloria is the meaning of CCS cardio perfection blending a little hip sass and big impact moves with basic sculpting and core balance work. You'll need one single medium to heavy weight and a mat.

body parts

Anti Gravity is an 11-minute grounded Body Parts workout that really hones in on the core with work in plank and on the elbow. You'll need a mat and ankle weights.

Quick Burn

Hardcore is a 22-min Quick Burn that really focuses on compound multi-plane movement and balance. You'll feel the opposition at work within your core (Internal and External Obliques specifically along with antagonists: Erector Spinae on the opposite side, contralateral Transverse Abdominis (TA), and the contralateral Quadratus Lumborum (QL). No equipment or challenge with wrist weights (beginners challenge with ankle weights). 

Portal is a great segue into our Cardio-Cheer-Sculpting technique and our longer, full-length workouts. It’s a perfect combo of cardio and light weight standing and grounded core sculpting.

PUSHING YOUR LIMITS

Think you’ve hit your ceiling? You haven’t, I promise.

Same diet, same exact workout, same length of time on the mat, (with the same mods), and same comfort zone? Check out my six tips that will help you test your limits, become more connected to movement, push through the good pain, and your next SLB workout.

Go beyond aesthetics. Sure, having a killer bod is a side effect of SLB, but for a lot people, “wanting to look hot” isn’t something that they’re actually emotionally connected to. I’ve found that thinking about strength is more powerful when your trying to power through a plateau.

Break it up. Less can be more. Think about finishing in smaller increments or choose a Quick Burn and give it your all. Cutting the full length into two, 25-minute halves is a lot less daunting and you won’t have that pit of dread that usually starts brewing long before you press play.

Stop watching the numbers. Be present. Being fixated on reps, calorie burn, or how many minutes you have left will only make the time pass more slowly, and will keep you from ever getting fully mentally “in the zone” and in your body. If it’s a hard habit to break, put a piece of tape over the time counter on your screen or your HR monitor.

Know your WHY. I say it all the time, but it’s so important to know and connect to and with your true north.

Really feel it. Find something you enjoy about what you’re doing. I always like to feel like I’m punching above my weight. You’re doing SLB because on some sick level, you enjoy it, right? Remember that. Consider what you “like” about it so that you enjoy the sensation of building muscle rather than just thinking of it as just a painful experience.

Be grateful for the body and mind that allows you to move. When I teach and our hearts are in our throats, I like to remind people what a privilege it is that they can move. It’s easy to forget that being able to work out is a gift. You’re SO BEYOND lucky you get to do 100 squats and lunges.

12/27/23 SLB

Merry Christmas and Happy Boxing Day to all…I’m feeling festive with you! This week’s workouts are in-studio listed in the order that I’d like you to do them.

Pick and choose your full length workouts depending on the time you have. Wednesday and Saturday are typically Quick Burn days —Feel free to do a single or double up for a greater burn. The January Program begins on 1/8.

FULL LENGTH

Pas Mal means "not bad" in French. Perfect for the top of the month or when you're wanting a great sweat in under 40 min. Pas Mal combines double breakdown cardio with a brief crazy arms series along with weighted lunges and curtseys in a Cardio + Sculpt + Cardio format. You'll need light to medium weights and a mat. Lift heavy for a challenge. 

Kitchen Sink is a weighted low impact cardio standing core. Wrist weighed key moves with a classic format make this one effective and efficient. You'll need wrist weights or light weights and a set of heavier weights for upper body work. If you didn’t do it in week one, do it now… (or again).

Wasabi is a 32-min abs-focused full-body grounded sculpt that’s perfect for travel and this time of the year. You’ll need a mat and one medium-heavy weight.

BDE is a cool and confident Cardio + Sculpt that includes a double breakdown paired with weighted standing sculpting. You’ll need light weights and a mat.

QUICK BURN

Sleeveless is 25-min of standing sculpting with wrist weights. Wrist weights or light weights can be used.

Upside is a 24-min bodyweight workout that moves from grounded to standing. It has a great flow, and increases flexibility, strength and muscular balance. The Swing through to Pop up Arabesque sequence lifts the glutes like no other. Please use weights to assist.

Geosmin is the scent molecule released from bacteria in dirt after it rains. What's super cool is that the geosmin blends with different aromatics in different environments. In the forest it smells dank yet fresh, and in the city you can smell the blend of hot concrete and cool rain. This 31-min grounded Body weight Recovery utilizes a foam roller and can really be both a Quick Burn and a shorter full length workout. You'll feel good (and sore) and it really targets the upper body and core while releasing tension and muscle soreness.

Bikini Lovers is a 30-min next-level Standing Core Sculpt. The step provides a level change that really increases cardio output while the multi-directional sequencing challenges your balance and body. Please make sure you're utilizing a stable step that can support you. You'll initially feel this in your glutes and deep core. This one is appropriate as a Quick Burn or as a short full-length.