HOW TO CONTINUE THE SELF-CARE POST-WORKOUT
When you show up for yourself and focus on whole health and well-being it really becomes a fulfilling lifestyle. A sense of equilibrium and overall calm in our mind-body connection is so key. Between work, family, social, personal development, and health obligations, our days zoom by in a hectic frenzy and it’s typically after our workout that we’re actually re-centered. Here are a few ways to stay in that zone and keep the balance going.
Epsom Salt Bath
I find that women often avoid self-care practices like long, luxurious baths and consider them selfish, a misuse of time, or overly indulgent. Have you felt that way? Well let me be the one to tell you: you totally deserve it. If I’ve had a long day filming and feel muscle soreness, an epsom salt bath and a book are exactly what I need.
Wine Down
I’ll often skip wine or a cocktail with dinner in favor of having one either during my bath or just before bed. A Ramona or a great glass of red - sometimes super light Pinot Noir or something spicy like a Tempranillo - helps me chill out and slow down. In moderation, polyphenol antioxidants in red wine like resveratrol have been shown to be heart healthy which is a nice bonus.
During this time, I like to stop any endless scrolling on the phone or working on my laptop and fully unplug. Some nights it means enjoying comfortable silence solo, and others it means downloading with Jordan when he’s in LA.
CBD
You guys know that I’m a believer. From oil to high potency CBD bombs, it’s in my life (especially at night) on the regular.
Roll
Myofascial release is so undervalued, and if you commit to a regular foam rolling habit the results are incredible. In the AM, I recommend rolling vigorously to stimulate blood flow and wake your limbs up. Nighttime rolling should be gentler, slower and over time it starts to feel relaxing. Personally I find it most beneficial to hit my hamstrings and back before heading to sleep. I’ll admit there’s a pretty high barrier to entry, since the first few times rolling can feel very uncomfortable. I like to find the points of tension as I roll, and pause on them breathing into that spot. Breaking up the fascia feels so good and therapeutic to me before bed.
Studio LB 7/5/21
Happy 4th! We hope you’re having fun out there and feeling free with a weekend filled with friends, family, grilling and good vibes. Doesn’t it feel like we’re in-between two worlds right now? One we are letting go of and one we are beginning to connect to. As we step away from the old and into the new, I hope you’re feeling all the possibility, connection and love for YOU.
This month’s theme is Embody Summer. We’re boosting confidence, energy, and improving metabolism - all while indulging in healthy summertime pleasures and riding out those heat waves with fiery choreography and serious sculpting.
With the beginning of each month comes a 28-day blank canvas; a new opportunity to reintroduce our movement essentials and wellness routines that propel us forward towards reaching our goals. This month we’re (finally) ready for live streaming after a major wifi upgrade on our end, we’re debuting new programs perfect for travel, and debuting new barre work and empowering hip-popping choreography. Whether you’re brand new to SLB or a seasoned pro, you can make it your own.
This week we have three new for you: Layla, Pop and Chaser along with 143, Oxygen and Mom. Layla will have you on your knees but Pop is my personal fave. Tbh, it’s probably one of the best sculpting workouts I’ve ever created. I named it Pop b/c it makes your abs and arms pop. It’s 49-min light-weight (weighted the entire time), core-based, multi-directional, compound and effective. I ran through it while I was in Cayucos...My abs above are proof.
Rinse, repeat, and check in with us on the hotline for anything at all: 424-327-5470.
This Week: Layla, Pop and Chaser along with 143 and Oxygen
Featured Music: 2 Chainz, DaBaby, Bebe Rexha, Doja Cat, Mir Fontane, Megan Thee Stallion
Full Length: Layla is a 40-min total body medium to heavy weight Cardio + Sculpt with two breakdowns and classic CCS cardio choreography. Expect a Cardio > Sculpt > Cardio format, a quick heart rate spike and extra reps paired with classic heavy weight sculpting. Pop is a 50-min light-weight Standing Core workout that really makes your abs and arms pop. It’s core-based, multi-directional, compound and effective. I love this workout! 3 lbs to 5 lbs makes a huge difference. Go light the first round.
Quick Burn: Chaser blends grounded abs with standing upper body work. It’s great on it’s own but I named it Chaser because it’s perfect to tack onto a full length standing sculpt or cardio + sculpt. 143 means I love you and I love this 19-min Standing Core QB with classic CCS: Thriller, Cross Crunch, along with Liberty to L, Pretty Girl to Fold-over and Lean Fwd. Oxygen is a 29-min medium to heavy weighted Cardio + Sculpt QB with a really fun flow. If you love CCS, this is like oxygen. Mom tackles it all in under 30 min. She begins with looped cardio, moves into standing weighted sculpting, transitions to non-looped cardio and then grounded mat sculpting.
SLB JULY PROGRAM
Happy 4th! We hope you’re having fun out there and feeling free with a weekend filled with friends, family, grilling and good vibes. Doesn’t it feel like we’re in-between two worlds right now? One we are letting go of and one we are beginning to connect to. As we step away from the old and into the new, I hope you’re feeling all the possibility, connection and love for YOU.
This month’s theme is Embody Summer. We’re boosting confidence, energy, and improving metabolism - all while indulging in healthy summertime pleasures and riding out those heat waves with fiery choreography and serious sculpting.
With the beginning of each month comes a 28-day blank canvas; a new opportunity to reintroduce our movement essentials and wellness routines that propel us forward towards reaching our goals. This month we’re (finally) ready for live streaming after a major wifi upgrade on our end, we’re debuting new programs perfect for travel, and debuting new barre work and empowering hip-popping choreography. Whether you’re brand new to SLB or a seasoned pro, you can make it your own.
Studio LB 6/28/21
We all know that SLB really works and that discipline plays a huge factor in achieving your goals. When you commit fully to your practice by working hard the results are profound. We all know that we can’t make excuses and succeed. But as we’re pre-holiday and as a long, luxurious summer weekend kicks off, I encourage you to mind your goals, keep putting the work in via the Program or the Quick Burn Program and also live. Feel the heat, enjoy yourself, and find your magic balance.
This week I’ve curated a balanced program for you that incorporates barre sculpting, standing core, cardio + sculpt, grounded abs and that sexy, empowering hip-popping choreography. Whether you’re brand new to SLB or a seasoned pro, you can make it your own.
I’m heading to Cayucos for a few days and I’m excited to show you how I feel into my body. How I incorporate SLB into my life while I also fully enjoy myself at the beach. This week, make it your goal to follow the schedule but also focus in on what brings you pleasure… whether it's walking barefoot, listening to music, a sunset hike, juicing in the morning, or the warmth of the sun on your skin. Rinse, repeat, and check in with us on the hotline for anything at all: 424-327-5470.
This Week: Heat, Watermelon and Rhinestones along with Peaches, Miami & Good On You
Featured Music: The Homies, The Weeknd, Charlotte Day Wilson, MIKE, Migos, & SEB
Full Length: Heat is a full length and full-body classic CCS Barre Sculpt that begins with core work on the mat and transitions to weighted barre work. You’ll feel this everywhere. Peaches is a 50-min is a medium-heavy weight Cardio + Sculpt that has two brief breakdowns with extra reps, burpees, pushups and heavy weight standing sculpting. We're training the chain here so you're really going to feel this one through the back of the body. Miami is forty-seven minutes of sweaty high-energy cardio with a hip circling combo with a breakdown and standing weighted sculpting.
Quick Burn: Watermelon describes somebody who is kind on the outside, but has cruel intentions inside. This brief weighted QB truly deceives and packs a punch right to the core and shoulders. Rhinestones tackles it all in under 30 min. It begins with looped cardio, moves into standing weighted sculpting, transitions to non-looped cardio and then grounded mat sculpting. Good On You is a perfect example of our signature SLB Sculpting workouts. Total-body, multi-directional and well-balanced. Lift heavy for greater cardiovascular output.
Studio LB 6/21/21
Happy summer solstice! It’s officially summer and we’re celebrating maximum light, and heat. I hope you’re ready to turn up the volume and shake things up. I know you guys are ready for a fresh start, new growth, and change. Never compromise feeling your absolute best. Rinse, repeat, and check in with us on the hotline for anything at all: 424-327-5470.
This Week: Money, The Juice, Beam along with Ooh La La, Sig and Oh Hey (Again)
Featured Music: Jack Harlow, Little Tecca, SEB, Polo G, Tame Impala, The Weeknd
Full Length: Money is a full length and full-body Cardio + Sculpt that includes explosive cardio with a breakdown, kick and flip pushups and a heavy weight standing sculpting series. I adore this one! The Juice is a 40-min. 3x3 Sculpt that can be done with or without weights. And it’s a sleeper. Perfect your form and you’ll feel this so much in your waist and hips.
Quick Burn: Beam is a classic standing abs QB with the perfect flow and breakdown. 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. You’ll be dripping in sweat! Sig is a perfect example of our signature SLB Sculpting workouts. Total-body, multi-directional and well-balanced. Lift heavy for greater cardiovascular output. 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.
Lauren Boggi's Top 10 Fitness Tips
Everyday I’m asked questions about how to achieve a stronger, more fit, leaner body. I love helping you guys hustle and chase your dreams. Here are my top 10 re: body and fitness.
1. Fitness level reflects workouts and aesthetics is more related to nutrition. Combine the two for incredible results.
2. The magic that you’re looking for is often in the work that you’re avoiding.
3. Training the body and mind to work together in harmony will bring you the results that you desire.
4. It’s not just about cardio…Strength, balance, flexibility and rest/recovery are just as important.
5. Cardio increases endurance and sculpting is the key to increasing lean muscle mass and will assist with weight control. The combination is the key to transforming your body.
6. Don’t be afraid of building muscle and lifting heavy – it will change your metabolism and your body.
7. You’re doing it FOR YOU and to feel good in your skin not for them or in a bikini or a dress (those are bonuses).
8. It’s very important to live but your off days will absolutely impact your results even if you're on-point 80% of the time.
9. Being consistently consistent is everything. Success doesn’t come from what you do occasionally, it’s from what you do Every.Single.Day.
10. You CAN do it. How bad do you want it? The only limit is you. Stay positive, have fun, and never give up.
Studio LB 6/14/21
Summer is at our heels and I hope you’re ready to turn up the volume and channel the heat. It’s time to get loud in your needs and truly invest in yourself. This week I challenge you to follow the schedule to a T. Rinse, repeat, and check in with us on the hotline for anything at all: 424-327-5470.
This Week: Madre, Oxygen and Bikini Bottoms along with Maniac, Glow Stick and Nudge
Featured Music: Jack Harlow, Little Tecca, SEB, Polo G, Tame Impala, The Weeknd
Full Length: Maniac is a full length and full-body (with an upper body focus) Cardio + Sculpt that you can really make your own. You can literally go crazy with heavier weights and burpees or you can go lighter all around. You’ll feel this more in your core/back vs your upper body - trust the process. Glow Stick is a 49-min. cardio-intensive Cardio + Sculpt that’s multi-directional and satisfying with extra reps and a fun dbl breakdown. Madre is a classic and grounded 45-min core sculpt with just a touch of weighted standing sculpting. It may not be the most intense, but it’s work that you need.
Quick Burn: Nudge targets-it-all with the perfect blend of multi-directional standing abs and classic standing sculpting. Bikini Bottoms is a 21-min weighted x Tall Box Quick Burn with a second day sore. Oxygen is a 30-min medium to heavy weighted Cardio + Sculpt QB with a really fun flow. If you love CCS, this is like oxygen.
Studio LB 6/7/21
Welcome to the June Program, I hope you’re ready to dive in. I’m writing from Philadelphia where we had two incredible SLB IRL workouts today. We did a take on this week’s Cardio + Sculpt, Cake and it was absolute bliss. The classes were full, the music was loud, sweat was dripping, hair was drenched, and everyone gave it their all. I loved every second and I’m looking forward to more.
The theme of this month is SLB Summer. It’s time for you to shine - and it all starts with joyful well-being. I have some key wellness to help you drop into this month. Follow along for essentials, summer recipes and content as we embrace the season of sun-drenched happiness. Rinse, repeat, and check in with us on the hotline for anything at all: 424-327-5470.
This Week: Cake, Domino, XO and Bun along with Portal and Baddie
Featured Music: Jack Harlow, Little Tecca, SEB, Polo G, Tame Impala, The Weeknd
Full Length: Cake is sexy and so much fun. It begins with classic cardio with a breakdown then moves into a glute-lifting weighted standing sculpting sequence for a great total-body workout and results. Domino is a no-equipment 42-minute (ankle weights optional) standing to grounded sculpt with a push-up breakdown. I LOVE this one and I named it Domino because it has a domino effect - it gets you moving and you’ll want more.
Quick Burn: XO a 24-min no equipment classic Standing Abs QB named after XO Sauce. The name XO sauce comes from fine XO (extra-old) cognac, which is a popular Western liquor in Hong Kong. The name is a misnomer since the condiment contains no cognac, and it is not really a sauce in the traditional, smooth sense, but more chunky, like a relish. The term XO is often used in Hong Kong to denote high quality, prestige and luxury. Bun is a 15-min grounded and weighted core QB that targets it all with multi-muscle movements. Expect to work your abs and glutes simultaneously with double resistance. 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. 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.
Studio LB 5/24/21
We’re just days from MDW and the official start of the summer season. This week I’m centering you with deep core work, and we’re powering down a little to power up in June.
With all this in mind it’s the perfect time to clear yourself and your space. Take a closer look at your skincare, your cleaning supplies, and your toothpaste. Is there anything toxic that you could switch out? What about adding a new plant to your house help clear the air or pick up some palo santo and just let it burn. Rinse, repeat, and check in with us on the hotline for anything at all: 424-327-5470.
This Week: Actual Magic, Cookie and Jeux along with Bougie, Baddie, Bikini Lovers and Main
Featured Music: Britney Spears, Mac Miller, A$AP Rocky, Oliver Malcolm, The Homies, Jack Harlow, Thundercat
Full Length: Actual Magic is absolute magic. Standing abs and weighted standing sculpting with classic sequencing and a pushup breakdown equals a killer total-body workout and results. Expect to feel this everywhere from waist to back and glutes. Bougie is luxe but humble. A little bit extra with a calf pump break down, triple jacks, hip pops and an around the world drive the bus. This one is a climb. You'll be drenched at the end, not after the right side. Lift heavy for that killer burn.
Quick Burn: Cookie is sweet - A 15-min QB that’s just what you’re craving with hip popping standing abs, hip circles and Deep Side Bends. Jeux means games or “playroom” in French. This 3 part looped and weighted Quick Burn begins with Looped Cardio Core work then transitions to Upper Body Sculpting, Burpees and grounded Abs.
Studio LB 5/17/21
It’s time to emerge out of the cocoon, guys! I’m feeling a strong electrical current – it’s like a magical buzz. I felt like we needed a bit of a shake up this week so I changed the format of our usual Cardio + Sculpt. Grab a chair or barre - I dug deep into my pockets and unearthed some great material from the past that I’ve loved for so long. It feels really good. When something really works, it works but change is good because change can breed more change.
Are you primed and ready for your week? Food prepped? Space and activewear at the ready? You can do it. Start making some small changes. Plant those seeds so that YOU and the universe can see that you are ready! And while you’re at it, take a look at the changes you can make within your home and some of the important relationships in your life, as well. Do you have a negative mindset lately? Who do you need to forgive or offer some love and compassion to? Or perhaps you are holding onto old anger or resentment that needs to be let go of for good? It’s a great time to decide to let all that go! Keep in mind that It’s all connected…Rinse, repeat, and check in with us on the hotline for anything at all: 424-327-5470.
This Week: PLT (Pretty Little Thing), Headliner and Matcha along with Cover Girl, Buttercup, Kinda Lovely and Valleys
Featured Music: Rihanna, The Weeknd, Tame Impala, Remi Wolf, Disclosure
Full Length: PLT (Pretty Little Thing) is our signature SLB barre-based cardio + sculpt format. It begins with classic cardio and sculpt at the barre, transitions into pushups, see-saws, a brief heavy weighted standing sculpting and a little abs on the mat for balance. Cover Girl is a grounded to standing weighted sculpt. It begins with grounded weighted abs and moves into a brief glute series, grounded fold-over work and standing sculpting with heavy weights. You can expect a killer second day abs burn with this one! Buttercup is a 47-min lower body sculpt that also does double duty on the chest and upper body. It begins with grounded and weighted glutes then transitions to work on the knees, hip, a side lying series and grounded abs.
Quick Burn: Headliner is a 25-min Cardio + Sculpt QB that feels like the main event. High impact cardio meets a weighted squat into lunge with rotation that gets the heart rate up and burns fat. Matcha is a 19-min total-body sculpting boost that targets everything (including coordination) with a liberty to attitude swing, sunshine squats, press downs, pull downs and weighted side lunges and oppositional upper body with weights. Valleys is a 18-min Quick Burn version of this week's full length sculpting, In The House. I created this for those of you who are battling and just need to move. It's fun with a great flow and a little sexiness, but there's not much of a climb unless you really keep your motions sharp and focus on pulling those abs inward. Kinda Lovely is an 21-minute Standing Abs QB that targets it all with a flow that's so lovely.
Studio LB 5/10/21
This week is dedicated to all the SLB moms who keep it moving. Motherhood is beautiful, layered and complicated…Especially this past year. As a mother and a business owner, I do not take my responsibilities lightly. Nor do I underestimate the importance of our well-being (and a glass of wine) heading into the nightly marathon that is bedtime.
This mother’s day, SLB is proud to support Baby2Baby, a charity that we’ve been involved in for the past four years. Baby2Baby provides mothers and children living in poverty with diaper, clothing, and basic necessities they deserve.
This week’s wellness is very core-based and very effective. As I developed and went through this work, I really felt it in my inner thighs, shoulders, and back…Even as I report to you almost a week later! Expect a delayed sore and I highly recommend being conservative and lifting lighter the first time through with Kimchi. Rinse, repeat, and check in with us on the hotline for anything at all: 424-327-5470.
This Week: Kimchi, Good On You and Lover along with Ra, Laid and Mom
Featured Music: Rihanna, The Weeknd, Tame Impala, Remi Wolf, Disclosure
Full Length: Kimchi is spicy, sour, and has been fermenting for some time. This 41-min, weighted 3x3 begins with a classic Liberty to Attitude series, moves into Standing Abs, a Split Lunge variation, Shoulder work, pushups and lateral leg work. I highly recommend being conservative and lifting lighter (3-5 lbs) to protect your back the first time through. Ra is a 42-min Cardio + Sculpt that has a sweaty yet basic, two-part dbl breakdown core cardio and cardio series with a weighted standing sculpt. Named after the sun god, Ra is fresh, bright and just what you need. Laid is a 51-min. high energy and high impact Cardio + Sculpt. The cardio is full of dynamic CCS power moves that make you feel strong and sexy: Tap Downs, Cross-To-T and Drive the Bus while the weighted standing sculpting is simple and effective. *Please modify the Tap Downs if you have any lower back tightness.
Quick Burn: Standing Abs Lover? You'll love this. Lover is a 21-min Standing Core workout with an emphasis on the obliques. You'll see classic CCS sequencing: Cross Crunch, Side Bends, Waist Rotations, Wide Second to Torch and Lean Forward and you'll feel this the next day and beyond. Good On You is a grounded and standing sculpting QB that targets everything. You'll feel the work in the lower abs when you transition from grounded to standing and the upper body and core during the grounded work. Push it, this work looks good on you! Mom tackles it all in under 30 min. She begins with looped cardio, moves into standing weighted sculpting, transitions to non-looped cardio and then grounded mat sculpting.
Studio LB 5/3/21
Welcome to the May Program - This month’s theme is The Shift. As I mentioned last week, the world is waking up. Just today I walked around Venice (outdoors) without a mask on and it was so incredible. We’re beginning to shift out of our bubbles and back out into the world.
Consider this month your post-lockdown, well-being glow up. We’re going to address everything from head to toe. This week’s wellness is varied and effective. You’ll see three new workouts and three great ones from the library. I’ve brought back my signature core sculpt CCS barre sequencing that I created in 2006 so grab a sturdy chair or a ledge, and I have a killer “bread” recipe coming your way…Rinse, repeat, and check in with us on the hotline for anything at all: 424-327-5470.
This Week: Peaches, Oh Hey (Again), and Portal along with Wingman and Light Body
Featured Music: Justin Bieber, Chris Brown, Dua Lipa, Masked Wolf, Bicep, Tep No
Full Length: Peaches is is a 50-min is a medium-heavy weight cardio + sculpt that has two brief breakdowns with extra reps, burpees, pushups and heavy weight standing sculpting. We're training the chain here so you're really going to feel this one through the back of the body. Wingman is your rock. It does triple duty on the booty, hips, thighs and core. It may feel a little chopped up but trust that I have your back on this! I forgot the banded hip dip and lift on the left. Please add on the left!
Quick Burn: 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. 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. Amiga is your girl! She has your back (and your abs) in 19-minutes with core CCS sequencing: Fold-Over to Windmill and Subway Push along with new moves: Step-Twists and Split leg lunges into Split Leg Lean Forward. Light Body is a dynamic and quick moving 27-min Standing Core Quick Burn that really targets the abs, upper body and core with side bends, curtsey to wide second and waist rotations. Keep your motions sharp to really get the most out of it.
SLB MIND, BODY, LOVE
It’s all connected. At SLB our goal is to create a balanced life through fitness. Fitness literally means well-being, and being fit is synonymous with being healthy —both inside and out.
Everyday, our mind influences our desire to do the right thing for our body like, moving and eating well. You can build a strong body but true strength comes from the heart and a focused mind…not from the shape of your body or your fitness level. Try not to obsess over achieving perfection or looking like anyone else. Instead, shit your focus to achieving a strong, healthy and balanced body and mind. Really love and treat yourself like your best self: strong, beautiful, radiant and sexy.
Everything in life is connected to the heart and desire. Love and passion is what truly drives us everyday. I've learned that love really begins within ourselves. Feeling sexy, beautiful, strong and healthy (for myself) allows me to tap into my creativity, confidence, and the feminine. Love and passion is a life force that helps us feel strong, inspired, motivated, and more present. Without it we're imbalanced.
Studio LB 4/26/21
Things are changing and the world is waking up (for real). LA feels so very different from just a month ago. The streets are busier, kids are back in school and my calendar is beginning to fill up with meetings and in-person requests and it all feels really good. I’m sure many of you are all experiencing much of the same in your corners of the world.
This week’s wellness is varied and effective. You’ll see our three new workouts and I’ve unearthed a few great ones from the library. I’ve tried to make it work for you as you grow and change just as your life is. Rinse, repeat, and check in with us on the hotline for anything at all: 424-327-5470.
This Week: Body Like The Summer, Pool Party and Diamond along with Pick-Me-Up, Sgt and Main
Featured Music: Justin Bieber, Chris Brown, Dua Lipa, Masked Wolf, Bicep, Tep No
Full Length: Body Like The Summer …Its name speaks for itself. BLTS is a shorter Cardio/Sculpt/Cardio format with big full body movement cardio and a double breakdown (20 reps) paired with heavy weight standing sculpting. Pool Party is a 3x3 based on Upside. We’re at the halfway point with this work and you’ll be ready for the final version in May. Pool Party moves from standing to grounded, 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 and be mindful of your back during the Get Up in the breakdown.
Quick Burn: Diamond is a 24-min weighted Standing Core Sculpt Quick Burn that really targets the core and shoulders. Pick-Me-Up is a perfect little blend of Standing Abs (robot) and CCS cardio (Calf Pumps, Touchdowns and Frogger) with weighted and looped standing sculpting. This is one effective QB that targets it all but leaves its mark on your back and upper body. Upside moves from standing to grounded, 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. Sgt is a cardio + sculpt that blends basic cardio and weighted and inverted sculpting on the box. This one is a climb. Main is one of those core workouts that really should be in our rotation as much as possible! Revisit this whenever you want to tone it all in under 25-minutes. It begins with our official grounded core abs sequence and moves to glutes, triceps, weighted back work and grounded fold-over.
TWO-A-DAY
My goal is to help motivate women to achieve a strong, toned, feminine body without going overboard. I want them to become their best selves - shining at their absolute brightest.
Whether it’s post-Activation, pre-summer, or as the world is currently opening back up two-a-day season is here. I don’t recommend training like this regularly (it’s not necessary) but I’m often asked how to ramp up your results and safely take on two SLB workouts in one day and how to best do it.
If you’re currently completing a full-length workout each day, I recommend tacking on one Quick Burn workout daily for four or five days to begin. If you really want to see your progress, I recommend following our 7-Day Meal Plan. Diet is everything, guys. You cannot out work a poor diet. It takes being constant, disciplined and focused.
You receive three to four new workouts each week, but you also have an extensive workout library that’s just shy of 700 workouts and there are SO many gems in there. There are so many ways to use SLB and at the end of the day it should work for you whether it’s your main thing or your sidepiece.
Know your Goals
Part of it is understanding what your personal goals are. From there, you can achieve your goals. For example, if one of your goals is fat loss, you’ll want to lift heavy during full length workouts (unless I say otherwise) and also choose workouts that target the large muscles of the lower body (fat burners). FYI: I create at lease two of these for you each week.
Make it Personal
Head back to a favorite or peruse the Quick Burn library. There’s no reason to fear mixing it up. If you've been adding your favorite workouts to "Favorites" in SLB, this is a great place to start. Search for the individual workout by name or under its category (Cardio + Sculpt, Sculpt or Quick Burn). Our workouts are always evolving, so something from 2019 or 2020 may feel really fresh.
Play with Props
Do you always start with cardio or sculpt? Why not start from a new perspective and search a prop that speaks to you? By beginning with something you love or maybe something you haven’t done in a while like a dowel workout, your workout will feel more personal, fun, and revived.
Program with Purpose
Each week I make sure we’re balancing the body with a mixture of flexion, extension and rotation along with incorporating both standing and grounded work. You’ll also notice equal balance of weighted work, cardio and sculpt. Grouping movement together by function and purpose helps to give more context to the week. Once you start balancing things in this way, you’ll see what you have too much or too little of. Doing too much cardio or repeating the same workout everyday won’t get you very far or do you much good.
When you work from a place of balance, your weekly schedule will feel purposeful. If you don't want to think too hard, you can repeat an entire week from a previous month. I do my best to make sure nothing goes untouched, under or over-worked in a particular week, so you know it's always a safe bet to follow a full week.
Less can be More
Quick Burn workouts really work in 30 minutes or less. With every workout, I make sure you are in the total-body zone so that you don’t create muscle imbalances. The art of programming can be tricky to get right, and it’s easy to overwork or underwork parts of the body when you’re DIY’ing it. When you’re not following the weekly QB schedule, make sure you’re choosing a Cardio + Sculpt and Standing Abs workout each week. Lifting heavy will give you way more burn for the time.
Elevate what’s Pre-Existing
It’s amazing how a few small tweaks can unlock your workouts freshness and vitality. Something as simple as working with a 2 lb. heavier weight or adding ankle weight can make a huge impact.
Let it be a Work in Progress
Finally, it’s important to allow your workout and your progress to be a work in progress. You have to accept that fitness and progress takes time, and the biggest visible progress will come from diet. It isn’t a race, and there’s no finish line, so try to relax and enjoy the process.
Lauren Boggi x Sunday Riley's Sunday Edit
Lauren Boggi on 13 Ways to Celebrate Being a Woman in Sunday Riley’s Sunday Edit