1/4/23 SLB
Happy New Year! Check out our weekly schedule.
FULL LENGTH
Shake It Down is a shorter, 38-min cardio + sculpt with more basic choreography and a great balance. This one is perfect to start the month off with. You’ll need one medium to heavy weight and a mat.
23 blends classic grounded core work and weighted standing sculpting. And it works. If you like our classic full-body workouts and format with a bit of a twist for fat burning, this one is for you. 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. You'll need light to medium weights and a mat.
Zhuzh Up is a light weight cardio + sculpt workout with basic choreography and two-move breakdowns throughout paired with core basics sculpting. Have fun, keep your motions sharp and sweat it out! You’ll need light weights (Advanced members- use heavy weights for the challenge).
Mercury is rising, y’all. This grounded workout fits in a lot of combo moves that send a clear message to your body. It begins with non-traditional abs, arms and glutes and then moves to grounded and weighted fold-over work, push-ups and more total-body sculpting on the knees. It’s perfect when you need a grounded workout under 50-minutes. You’ll need light to medium weights and a mat.
BODY PARTS
Ah/Um Body Parts: The Spine is our scaffolding that provides resistance and elasticity as body weight is distributed and axial loads are supported during movement. It allows us to change and be fluid – As if dancing in honey - We are all circles and curves. This week we’ll practice articulation and undulation as you sense the space around you and move with it as if it were your lover. Ah/Um is a no equipment workout.
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..
Feels Good is a 19-min Standing Core Quick Burn that includes Knee Lifts with a crunch, Kick and Twist, Side Bends, Pendulum Side Bends and Squat to Wide Second with a breakdown that's great for all levels. No equipment necessary, wrist weights to challenge.
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. You’ll need light to medium weights and a mat.
Ghost Pepper brings the heat with a great 24-minute blend of cardio and sculpt. I love this one.
SLB 2022 RoundUp
Here is the top, most watched workouts of 2022 according to the data. Enjoy one more time…
The January Program begins on Wednesday, 1/3!
12/19/22 SLB
Happy Holidays everyone! At the end of the day (and this incredibly busy week), I hope you’re happy, healthy and returning to your hometown feeling hotter than you left it.
12/12/22 SLB
There’s a theme this week and I know that you’ll feel it. I’m really driving your fat burning while reducing your time on the mat so that you make the most out of your time this holiday season.
FULL LENGTH
Wavy is a cardio + sculpt dropping later this week.
Archetype is such an asset to our collection! It blends classic grounded core work and weighted standing sculpting. And it works. If you like our classic full-body workouts and format, this one is for you. 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 is wrist weights and a mat.
I named this 41-min grounded sculpt OG because it's some of the most effective grounded sculpting content that I've been doing since the beginning of time. OG begins with a brief grounded abs series then transitions to side lying series, obliques and glutes on the knees and push-ups. You’ll need light to medium weights and a mat.
BODY PARTS
Sigh is a three-part move Body Part workout that really takes on the legs. You'll need ankle weights (optional).
QUICK BURN
9-5 is like a job but it's fast-moving fat-burning and effective. You'll need one medium to heavy weight.
Hot Pants is the more brief side. It 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 heavy weights, a mat and maybe some extra padding for your elbows.
Spicy is a 25-min. Cardio + Sculpt that combines high energy cardio and looped and weighted basic sculpting for a total-body workout. Medium to Heavy weights and a light to medium resistance loop.
12/5/22 SLB
Stay healthy, everyone. That awful cold I had ended up being the flu (my first) and I’m finally feeling like I’m back in my body a bit. I only have one new one for you landing later this week. Please bare with me…
LIVECLASS LIVE STREAM
Tuesday at 3PM PT / 6PM ET (Dowel Sculpt)
Thursday at 10 AM PT/1 PM ET (Standing + Grounded Sculpt)
FULL LENGTH
Wavy is a cardio + sculpt dropping later this week.
Studded combines fun, high energy CCS cardio with an extra breakdown that makes you feel sexy with pushups, and weighted standing sculpt that focuses on compound whole-body connectivity, with extra focus on your hips and glutes. You’ll want a set of heavy weights and a mat.
Assets is such an asset to our collection! It blends classic standing sculpting with new core grounded work. A standing to grounded 3x3 full-body workout with an emphasis on the hips that incorporates light to medium weights and a mat.
BODY PARTS
Bridge is a brief grounded BP that hones in on the hips. You’ll need a mat and ankle weights to challenge.
QUICK BURN
Kinda Lovely is an 21-minute Standing Abs QB that targets it all with a flow that's so lovely. No equipment, wrist weights to challenge.
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.
Ovum is one of those core workouts that really should be in our rotation at least once a month. Like Main, revisit this whenever you want to tone it all in under 25-minutes. It begins with a spin on our official grounded core abs sequence along with side lying abs. You'll need light weights and a mat.
Sleeveless is 25-min of standing sculpting with wrist weights. Wrist weights or light weights can be used.
SLB GIFT GUIDE
The short and sweet 2022 SLB holiday gift guide is here! This year has been significantly transformational for me, and these are a few of my favorite things that have helped me along the way, a few tried and true and some new. There’s a little something for everyone on your list!
Hope you enjoy!
Xx LB
Activewear & gear
Emma Lou The Label Palmer Glow Band leggings: Founder Emma Vollrath gifted me a pair of her leggings a few weeks ago and I haven’t taken them off. I’ve never met a legging this soft or comfortable and much like the trashers I used to make you all wear, the science behind the glow band is that it targets water weight, reduces bloating, and increases fat oxidation.
Equipt UWraps are chic, beautifully designed, so comfortable and come in 1.5 and 3 lb sets. Perfect for your SLB practice and on the go.
Beauty
You don’t have to choose between your face and your a$$. I’ve been using Adipeau for two years now and my skin has never looked better.
I use ReFa’s CARAT RAY every day, multiple times a day. It tightens and tones the look of my skin, and reduces puffiness for a firmer, more contoured and rejuvenated appearance. An extra-large solar panel embedded in the handle generates a powerful microcurrent that you don’t need to use a gel with. Use my code Lauren30 for 30% off.
Arey Grey has changed my hair over the course of the past year as I’ve stopped coloring it. I use the full line but I’m obsessed with their To The Root serum. lt not only re-pigments the hair but it makes it fuller, shiny and healthier (read: Younger).
At-Home
Don’t have room for your practice? Make room for more. My girl, MWJ (Meghan Wallace James) does for your space what I do for your body and it’s just as fun.
Higher Dose Sauna Blanket for a deep sweat at home.
Higher Dose Infrared Mat for a quick and healing boost pre, post or with your SLB practice.
SLB
Body Parts gives a taste with one 12-min and under workout weekly, while the results-driven Program gives you 3-4 workouts per week and a schedule to follow.
11/30/22 SLB
Welcome to the December Program. Yours truly has come down with an awful cold so please pardon my voice (and coughing) in this week’s full length workout. This month is awesome and I have some big surprises for y’all that I’ve been waiting for just the right time to debut. More to come.
LIVECLASS LIVE STREAM
Thursday at 10 AM PT/1 PM ET (Standing + Grounded Sculpt)
FULL LENGTH
Lion’s Mane is a basic core sculpt that targets the entire body. It begins with an elongated abs series, then moves on to glute work, side lying series, pushups and a back stretch at the end. All you’ll need is a set of light weights and a mat. Lion’s Mane lands in studio on Wednesday evening.
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.
Babe is inspired by our most recent Activation. This 45-min sculpt is a wrist or light weight standing core with a 3x3 format that delivers serious definition. You'll need wrist weights or light weights and a mat.
BODY PARTS
Named after the root of longevity, Ho Shou Wu is a Body Part workout that focuses on the back. All you’ll need is a mat.
QUICK BURN
Smalls is a single weighted core sculpt with a classic format that really hones in on the waist. Expect a classic format with a breakdown and a next day sore. You'll need one heavy weight and a mat.
The Poet has a sweet way of working it all in just 16-min. Using just your bodyweight or kick it up with ankle weights for 10/10 heat. The 3x3 format makes it do-able for all levels. You'll need a mat, ankle weights, and possibly some extra padding for the knees.
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.
28-min Cardio: An OG from the vault. No equipment required.
11/21/22 SLB
Happy Thanksgiving week, everyone! This week is our turkey burn, and I’ve chosen some of our most loved for you that are perfect for this week. Feel free to hop between the Quick Burn and The full length Program so that it works for you. We have over 1000 workouts in the library, so choose your own adventure if you’d prefer.
Next week is technically our gap week, but I thought most of you would appreciate the swap due to the holiday week. The December Program will begin a bit early, on Wednesday, November 30th.
LIVECLASS LIVE STREAM
Tuesday at 3 PM PT/6 PM ET (Sculpt)
FULL LENGTH
Forward is a 53-min cardio + sculpt with a simple yet effective cardio breakdown and great sculpting sequence. I liked it so much I integrated it into my class for Propel. You’ll need a variety of weights and a mat.
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! You’ll need medium to heavy weights and a mat.
Ultramint is a classic single weighted Standing Core with a push-up breakdown. Wear wrist weights for a real cardio and arm challenge.
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.
Acid is 50-min of our signature SLB barre-based cardio + sculpt. It begins with classic cardio on the mat and at the barre then transitions to barre sculpting with a breakdown. You’ll need a barre or a chair.
Body Double is a 50-min weighted standing sculpt with a classic format and a effective and challenging flow. Try this first with wrist weights and then transition to light weights if you can.
QUICK BURN
Unpublished is a 21-minute standing core sculpt that contains unpublished sequencing that I’ve been holding onto for a bit. Really press into your legs and keep your motions sharp and to get so much out of this QB. You'll need wrist weights to challenge.
Crushin' on this one for full-body bliss. Cardio, light weight upper body and mat-work. You’ll need light to medium weights and a mat.
Prism is the second workout in our new Meditative Movement category, Present. I’m excited to expand on this work and slowly bring you into this world. All you’ll need is a mat, and possibly extra padding for the knees.
Deluxe a 28-min. Cardio + Core Sculpt QB that’s heavy weighted and looped. Push it for maximum impact. You’ll need medium to heavy weights and a medium resistance loop.
Rabbits have become a symbol of rebirth and are associated with spring. Bunny could quite possibly be favorite new standing abs QB. It's classic SLB. I named it Bunny as I'm always inspired by the Playboy bunny and Jessica Rabbit around Valentine's Day. I felt as if my back and waist (muffin top) were reborn after this one. Don't skip it. You’ll need one medium to heavy weight.
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.
Sleeveless is 25-min of standing sculpting with wrist weights. Wrist weights or light weights can be used.
Ghost Pepper brings the heat with a great 24-minute blend of cardio and sculpt. I love this one. You’ll need a variety of weights and a mat.
Ghost Pepper brings the heat with a great 24-minute blend of cardio and sculpt. I love this one. No equipment but wrist or light weights to challenge.
11/14/22 SLB
This week I’d love for you to really do the work. LIVECLASS Live Stream workouts are listed below and I have some Group Programs (In My Body & Out of My Mind) and Black Friday sale news for you guys this week. Look out for an email in your inbox this week, promise.
LIVECLASS LIVE STREAM
Tuesday at 3 PM PT/6 PM ET (Cardio + Sculpt)
Thursday at 10 AM PT/1 PM ET (Standing + Grounded Sculpt)
FULL LENGTH
Marfa is a standing to grounded sculpt with a brief pretzel abs series, grounded work and a breakdown. You’ll need one heavy weight and a mat.
Alli is 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.
BODY PARTS
31 is a 13-minute dowel sculpt workout that focuses on the core. I’ve given you options with this one on the right and left sides. Omit or add the curtsey. You’ll need a dowel and a mat.
QUICK BURN
Ovum is one of those core workouts that really should be in our rotation at least once a month. Like Main, revisit this whenever you want to tone it all in under 25-minutes. It begins with a spin on our official grounded core abs sequence along with side lying abs. You'll need light weights and a mat.
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.
Ghost Pepper brings the heat with a great 24-minute blend of cardio and sculpt. You’ll need a variety of weights and a mat.
11/7/22 SLB
Lauren Boggi by Adali Schell for 8 Arrows Movement
This week’s content really makes you feel beautiful in your skin. STBFTF is included in this week’s programming since it hit the studio on Thursday. Don’t miss it! LIVECLASS Live Stream workouts are listed below and I have some Group Programs (In My Body & Out of My Mind) news for you guys. Look out for an email in your inbox today.
LIVECLASS LIVE STREAM
Tuesday at 3 PM PT/6 PM ET (Cardio + Sculpt)
Thursday at 10 AM PT/1 PM ET (Standing + Grounded Sculpt)
FULL LENGTH
The Real Muse is a 45-min single weight cardio + sculpt with choreo that gets straight to the point and includes extra breakdown reps. Love this one, as it’s a little sassy with a shake and shuffle and crazy doll. You'll need one single medium to heavy weight and a mat.
See That Booty From The Front (STBFTF) is a grounded and standing weighted dowel sculpt that you will love. You’ll need a dowel, mat and ankle weights to challenge.
Babe is inspired by our most recent Activation. This 45-min sculpt is a wrist or light weight standing core with a 3x3 format that delivers serious definition. You'll need wrist weights or light weights and a mat.
BODY PARTS
31 is a 12-minute dowel Body Part workout that focuses on the abs. You’ll see 31 mid-week.
QUICK BURN
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.
Mother of Pearl is a 24-min. no equipment standing core sculpt that enhances your natural beauty. Don’t miss this one.
Cherry is a 12-min looped grounded abs Quick Burn that will set your core on fire.
TIF'S ACTIVATION RESULTS
No nonsense and always keeping it real. My girl Tif @cool_moms_sell_real_estate is incredible. Tif is always on the go as a RE guru, Pilates instructor and mom of three. She lost -8.25” in 5 days in JA and you can see she’s leaner and stronger overall. Tif is incredibly strong and well balanced so there wasn’t much for me to “fix” posturally.
Tif and I go way back. We’ve known each other since we were 26. She was my first instructor at @lithemethod, taught for me for 10 years and achieved Master Instructor status at Lithe. Tif attended my first retreat over a decade ago at Bolt House, JA and came back for no. 19 this year at Jake’s. Tif, it was so great catching up x spending time with you, you’ll forever and ever be my muse. I love you.
10/25/22 SLB
I’m high on my own supply. October week 4 drops on Tuesday and the November Program begins on Tuesday, November 1. Group Programs (In My Body & Out of My Mind) are back in November.
LIVECLASS LIVE STREAM
Tuesday at 3 PM PT/6 PM ET (Cardio + Sculpt)
Thursday at 10 AM PT/1 PM ET (Standing + Grounded Sculpt)
FULL LENGTH
Studded combines fun, high energy CCS cardio with an extra breakdown that makes you feel sexy with pushups, and weighted standing sculpt that focuses on compound whole-body connectivity, with extra focus on your hips and glutes. You’ll want a set of heavy weights and a mat. Studded will land In-Studio on Tuesday.
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 single heavy weight.
Animal is a 54-min single weight standing 3x3 that’s core-based, multi-directional, compound and effective. I really love this workout. Go lighter the first round. You’ll need one heavy weight and a mat.
BODY PARTS
The Chain is a 7-minute Body Part workout that holds the spine together. You’ll need a mat.
QUICK BURN
Unpublished is a 21-minute standing core sculpt that contains unpublished sequencing that I’ve been holding onto for a bit. Really press into your legs and keep your motions sharp and to get so much out of this QB. You'll need wrist weights to challenge.
On is a fun 25-min cardio breakdown married with classic yet challenging weighted sculpting: fwd and reverse fold-over lunges. You'll need medium to heavy weights and a mat.
The Poet has a sweet way of working it all in just 16-min. Using just your bodyweight or kick it up with ankle weights for 10/10 heat. The 3x3 format makes it do-able for all levels. You'll need a mat, ankle weights, and possibly some extra padding for the knees.
10/17/22 SLB
I’m so happy to be back in the states and shift my focus to the studio. I think you’ll love this week, there’s a real focus on the abs and arms with inspiration taken from Activation.
FULL LENGTH
Babe is inspired by our most recent Activation. This 45-min sculpt is a wrist or light weight standing core with a 3x3 format that delivers serious definition. You'll need wrist weights or light weights and a mat.
Miami is a total-body Cardio + Sculpt. Forty-seven minutes of sweaty high-energy cardio with a hip circling combo with a breakdown and standing weighted sculpting. Your buns are going to feel this one. You’ll need medium to heavy weights and a mat.
Heartthrob combines fun, high energy cardio with pushups, weighted standing sculpt and grounded work that focuses on compound whole-body connectivity, which includes your hips, abs and shoulders. You’ll want a variety of weights and a mat. Heartthrob will drip in-studio later this week.
Assets is such an asset to our collection! It blends classic standing sculpting with new core grounded work. A standing to grounded 3x3 full-body workout with an emphasis on the hips that incorporates light to medium weights and a mat.
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
Shortcut begins with a weighted Pretty Girl series which moves into more core sculpting. You’ll need one heavy weight.
Sleeveless is 25-min of standing sculpting with wrist weights. Wrist weights or light weights can be used.
28-min Cardio is a no equipment classic CCS Cardio QB.
10/10/22 SLB
I’m rounding out an amazing Activation in Jamaica, and will be back to the states on Tuesday evening. In lieu of new workouts and a traditional schedule, I invite you to sub in your favorite Cardio + Sculpt workout on Monday and Tuesday and then take as many complimentary live streaming sculpting workouts with me as you’d like this week!:
Wednesday at 3 PM PT/6 PM ET (Standing and Grounded Sculpt)
Thursday at 10 AM PT/1 PM ET (Grounded Sculpt)
Saturday at 7 AM PT/10 AM ET (Barre Sculpt)
10/3/22 SLB
Happy Fall! I cannot believe it’s October. This month’s theme is ALIGNED and the spotlight will be on strength. I’m excited to help you push forward with your goals whether you’re working with me via our weekly VOD’s, LIVECLASS live stream, or in-person. Speaking of in-person, we’re at Jake’s in Jamaica this week for Activation.
Join me for standing and grounded LIVECLASS live stream on Tuesday, Oct 5th at 3PM PT / 6PM ET.
FULL LENGTH
Ceremony is a 48-min total body sculpt that focuses on the abs and arms. It begins with the best of standing sculpt then transitions to grounded abs and glutes. You’ll need light to medium weights and a mat.
Heartthrob combines fun, high energy cardio with pushups, weighted standing sculpt and grounded work that focuses on compound whole-body connectivity, which includes your hips, abs and shoulders. You’ll want a variety of weights and a mat. Heads Up, I’m holding Heartthrob. A great sub is 1999.
BODY PARTS
Bridge is a brief grounded BP that hones in on the hips. You’ll need a mat and ankle weights to challenge. Bridge will land in-studio this morning.
QUICK BURN
Permanent is worthy of a spot in your current rotation of faves. This QB is 17-min of low impact cardio core / Standing Abs that has classic moves you love with a great flow. Add wrist weights for a challenge.
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.
Juju is a 25-min single heavy weight Cardio + Sculpt QB that begins with Standing Abs cardio, moves into classic CCS cardio and weighted standing sculpting that really targets the abs. You’ll need one heavy weight.
9/25/22 SLB
I just got back from a week in Sardinia with swimwear brand, Reina Olga. I just adore Italy. It’s such an amorous country and culture. A lot like the French, they just know the art of love, which they pour into everything from language to food and friendships.
The jet lag from the nine hour time difference from the west coast was pretty intense but so very worth it. We’re picking back up with two LIVECLASS options this week: Tuesday at 3PM PT/ 6PM ET (Standing Sculpt) and Thursday at 10AM PT / 1 PM ET for a mat-based grounded sculpt.
FULL LENGTH
Glow Stick is a 49-min. cardio-intensive Cardio + Sculpt that’s multi-directional and satisfying with extra reps and a fun dbl breakdown. You’ll need a variety of weights and a mat.
Genius is what this one is. I developed this 50-minute standing and grounded sculpt with the season in mind. Wear wrist weights to kick up the cardio. Look out for a foldover and push-up breakdown so weights and a mat may be needed. Genius lands on Tuesday AM.
OMG here are some moves you haven’t seen before.It’s a full length dance-based cardio + sculpt with heavy weights and a classic format and an incredible flow. *Left side breakdown is a little ugly. Please use Right arm to slap. You’ll need medium to heavy weights 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. All you need is your mat.
QUICK BURN
Pickup, your core is calling is a 24-min classic, no equipment, standing core sculpt with a breakdown. Challenge with wrist weights for a major cardio burn.
Crushin' this one for full-body bliss. You can expect cardio, light weight upper body and mat-work.
Magic Wand is a 19-minute light weighted Standing Abs and Arms Quick Burn with a classic format and a breakdown. This one is cardio. You'll need light weights or wrist weights to challenge.
9/19/22 SLB
I’m writing to you all from Sardinia, Italy where I’m doing a bit of work and play. I’ve been windsurfing (and loving it) which got me thinking a lot about how important it is to continue to learn new things and to be comfortable being a beginner. With that said, you should all be proud because you do this every week within your SLB practice. Learning new content and choreography not only challenges the body and mind but I think that it’s great to be humble and let the ego rest a bit.
There will be no LIVECLASS this week as the wifi here in Sardinia is not optimal for streaming. Looking forward to picking back up next week!
FULL LENGTH
Dr. Pepper combines sassy, 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.
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.
Dime means 10. I developed this 49-minute standing sculpt and tested it on my Liveclass group. Wear wrist weights to kick up the cardio, but don’t expect a next day ab soreness. I love this one. Look out for a foldover and push-up breakdown so weights, and a mat may be needed. Wrist weights optional.
BODY PARTS
Comeback hones in on the bootybrow, which is the crease between your bum and legs also known as the gluteal-hamstring connection. You’ll need medium to heavy weights, a medium resistance loop and a mat.
QUICK BURN
Yang is a 25-min low impact cardio core Quick Burn that combines a short cardio burst with standing abs and a brief crazy arm series.
On is a fun 25-min cardio breakdown married with classic yet challenging weighted sculpting: fwd and reverse fold-over lunges. You'll need medium to heavy weights and a mat.
Lowdown is a 22-minute QB that works the abs grounded and multi-directionally for a complete total-body, core-focused workout.
9/12/22 SLB
We’re well into September now. First line of business this week? Get to it and fight for what you want. This month, there’s no hanging around waiting on what you’re going after. We’re in building mode now and you need to choose what and who you are building for (YOU). Second, the summer is just about over and water is your friend. Are you able to be near it? Walk to the beach? Go swimming? Anytime water is involved your answer is yes. Boating on the lake? Yes. A bath with wine? Yes. Hot tub? Yes. Activation? Yes. Cold plunge? Yes.
Next, how can you take better care of your insides? Your health? It’s time to reassess bad habits and any health matters you’ve ignored over the summer. This isn’t a notice to become spartan, just a moment of reflection to help you be your best inside and out.
This week content will drip in a bit. Lookout for our LIVECLASS on Tuesday at 3PM PT/6PM ET and Thursday 10AM PT/1PM ET.
FULL LENGTH
Church is what this workout is right now and we're in prayer. Up, down, Up down…A standing to grounded single weight sculpt with a classic format that really works the waist and shoulders. Everything, really. You'll need one medium to heavy weight, a mat, and a little faith.
King is a 49-minute sweat-in-your-eyes Cardio + Sculpt with unique sequencing and a classic format.
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. Dr. Pepper lands on Tuesday.
BODY PARTS
The Chain holds the spine together. The Chain lands on Wednesday.
QUICK BURN
Cape is your hero for the core, overall: specifically the obliques and lats. Working from the hip dips to the thread through and roll up, this is multi-directional bodyweight meets resistance. You'll need one heavy weight and a mat. Please be careful of the knee alignment with the thread through. I recommend no sneakers for easy threading.
Juju is a 25-min single heavy weight Cardio + Sculpt QB that begins with Standing Abs cardio, moves into classic CCS cardio and weighted standing sculpting that really targets the abs.
Rabbits have become a symbol of rebirth and are associated with spring. Bunny could quite possibly be favorite new standing abs QB. It's classic SLB. I named it Bunny as I'm always inspired by the Playboy bunny and Jessica Rabbit around Valentine's Day. I felt as if my back and waist (muffin top) were reborn after this one. Don't skip it.
8/22/22 SLB
As many of you know I’m officially moving this week and I can’t wait to show you the new space.We’ll kick off with a new sculpt, Lit with a Tuesday morning debut.
If you’re looking to up the ante I’m teaching a unique grounded and standing sculpt LIVECLASS live stream on Tuesday at 3PM PST / 6PM EST. You’ll need a mat, and a variety of weights.
FULL LENGTH
Lit is is a 45-min weighted Standing Core sculpt that really makes your abs and arms pop. It’s core-based, multi-directional, compound and effective. You'll need a set of medium to heavy weights and a mat.
Baby, You're So Money is a 50-minute cardio + sculpt that has a super fun cardio section mixed with step sculpting. Get ready for the ultimate lift and burn. You’ll need a variety of weights (medium to heavy) a step, and a mat.
BODY PARTS
Little Saint is appropriately named as this 9-min. Body Part workout has left me the most sore in the least amount of time...In my entire career. Two moves, thirty reps. You'll need a mat and ankle weights. I'm using 3 lb ankle weights.
QUICK BURN
One Trick Pony is an 18-min kneeling sculpt QB that is done on the knees. It’s not the most fun, but I feel like I cracked the code with this one - It targets the muffin top area and inner thighs like no other. You’ll need a mat. *Audio isn’t optimal on this one.
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. No equipment, wrist weights to challenge.
Clutch is a term that can characterize something as "excellent" or "effective." Clutch is a 25-min cardio + sculpt that's fun, efficient and very sweaty. It's clutch. You’ll need medium to heavy weights and a mat.
Serotonin is a 25-min single-weighted core sculpt with big money compound moves that'll make you feel good and are familiar. You’ll need one heavy weight.
8/15/22 SLB
Hope you guys love this week as much as I do! I very much feel like the method is spreading its wings while staying true to its roots. I re-worked Gloria so that it isn’t barre-based. If you’re looking for an alt to doing Make A Killing a second time, I recommend choosing your favorite sculpt.
If you’re looking to up the ante and stay grounded, I’m teaching a unique mat-based sculpt in LIVECLASS live stream on Tuesday at 3PM PST / 6PM EST. You’ll need a mat, a variety of weights and a loop if you have one but it’s not mandatory.
FULL LENGTH
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.
Make A Killing is a 48-min no equipment Standing Core workout that really makes your abs and arms pop. It’s core-based, multi-directional, compound and effective. I love this workout! Add wrist weights and you’ll really feel the difference.
BODY PARTS
Rise is a 10 minute grounded lift. You’ll need a mat and ankle weights.
QUICK BURN
On is a fun 25-min cardio breakdown married with classic yet challenging weighted sculpting: fwd and reverse fold-over lunges. You'll need medium to heavy weights and a mat.
A Bikini A Day is a 21-min QB that includes a little bit of everything: Classic Standing Core, a brief cardio series and Standing sculpting. When you need to work it all in less than 30 min., this is your jam.
