Beginner

Beginner

These workouts are for anyone who is postpartum, has core or pelvic floor dysfunction, lower back pain, or simply wants to master the fundamentals of breath and deep core connection.

Make sure you are cleared for exercise by your doctor before beginning these workouts.

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Beginner
  • Monday - 8/18 - NEW! - Posture Training

    A quickie upper body "posture reset" series to target both the big movers and the small stabilizers.

    Pregnancy safe (Kourtney filmed this workout at 9 months pregnant).

    Props Needed: An extra light or light resistance band

    Level: All levels

  • Monday - 8/4 - NEW! - Around The World Glutes

    A classic Kourtney glute series to tone the tush and improve posture and spinal alignment.

    Pregnancy safe (Kourtney filmed this workout at 9 months pregnant).

    Props Needed: A 5lb dumbbell and (an optional) yoga block

    Level: All levels

  • Tuesday - 8/26 - Upper Body Hypertrophy

    An upper body focused series to strengthen and mobilize the big and small muscles of the shoulder girdle to induce muscle hypertrophy.

    Pregnancy safe (Kourtney filmed this workout at 30 weeks pregnant).

    Props Needed: A set of light-medium dumbbells and a wall

    Level: All levels

  • Lower Body, Pelvic Floor, & Hips

    A supportive standing series to strengthen the lower body and mobilize the hips.

    Pregnancy safe (Kourtney filmed this workout at 30 weeks pregnant).

    Props Needed: A Pilates ball and a wall

    Level: All levels

  • Havin' A Ball (Full Body)

    A gentle but effective deep core focused series to strengthen and stretch the entire body.

    Prenatal safe (Kourtney filmed this workout at 27 weeks pregnant).

    Needed: A Pilates ball

    Level: All levels

  • Tuesday - 8/19 - Block Party

    A "block" party for the entire body including glutes, deep core, and triceps.

    Prenatal safe (Kourtney filmed this workout in her second trimester).

    Props Needed: 2 yoga blocks (substitute with a few coffee table books)

    Level: All levels

  • Hips & Glutes For Low Back Pain

    Strengthen the muscles around the hips to mitigate lower back pain from anterior pelvic tilt.

    Prenatal safe (Kourtney filmed this workout at 20 weeks pregnant).

    Props Needed: 1 light dumbbell (Kourtney is using 5lb) and optional 1-3lb ankle weights

    Level: All levels

  • Tuesday - 8/5 - Core Stability & Strength

    A series to create core stability, spinal mobility, and 360 degree strength in the torso.

    Prenatal safe (Kourtney filmed this workout at 19 weeks pregnant).

    Props Needed: A Pilates ball and a light resistance band

    Level: All levels

  • Wall Supported Lower Body

    Keep the hips strong and mobile in this quick and efficient lower body series.

    Prenatal safe (Kourtney filmed this workout at 15 weeks pregnant).

    Props Needed: A Pilates ball and a wall

    Level: Intermediate

  • Classical Pilates Booty

    A "quickie" outer glute series using exercises from the classical Pilates side lying series.

    Props Needed: An (optional) pair of 1-3 lb ankle weights

    Level: All levels

  • Wall Pilates

    An all levels friendly full body series using a wall for support and deeper muscular connections.

    Props Needed: A Pilates ball and a wall

    Prenatal safe (Kourtney filmed this workout at 10 weeks pregnant).

    Level: All levels

  • Quickie Ball Abs

    An all levels friendly "quickie" ab series using Kourtney's favorite prop for core training - the Pilates ball.

    Props Needed: A Pilates ball

    Level: All levels

  • Energizing Full Body Flow

    A gentle full body flow to mobilize the spine and joints and energize the body.

    Props Needed: A Pilates ball

    Prenatal safe (Kourtney filmed this workout at 9 weeks pregnant).

    Level: Beginner/Intermediate (all levels)

  • Quad Rolling

    Roll through all four quads ensuring a complete release of the fascia in the front of the thighs.

    Props Needed: A foam roller

    Level: All levels

  • Sunday - 8/24 - Juicy Joints

    A mobility series to lubricate all joints, namely the hips and facet joints of the spine.

    Props Needed: None

    Level: All levels

  • Sunday - 8/31 - Lower Body Tune Up

    Give your lower body a necessary "tune up" by hydrating and rejuvenating fascial tissue.

    Props Needed: A pair of massage balls (or try 2 tennis balls in a sock)
    https://bit.ly/47zICtd

    Level: All levels

  • Rolling The Hips

    Release the fascia of the hips including the glutes TFL, and hip flexors.

    Props Needed: A foam roller

    Level: All levels

  • Beginner Friendly Ball Abs

    Short and spicy series to sizzle the abs and snatch the waist.

    Props Needed: A Pilates ball

    Level: Beginner/ All levels

  • Standing Swim

    A swimming inspired series to improve posture and increase spinal mobility.

    Props Needed: None

    Level: Beginner/ All Levels

  • Full Body Freedom

    An all levels series that uses layers to build from fundamental movements to more advanced ones.
    Use new member discount code: WELCOME30 for 30% off your first month to KORE | KINECT.

    Props Needed: None

    Level: All levels

  • Thursday - 8/21 - Lower Ab Fundamentals

    Learn how to optimally engage the lower abs by connecting to your pelvic floor and to your breath.

    Props Needed: Pilates ball (substitute with a firm, small pillow)

    Level: 1 Intermediate

  • Glute Fundamentals

    Glute bridges are the number one exercise to train your glutes. Learn how to perform them correctly.

    Props Needed: None

    Level: Beginner

  • Push Up Fundamentals

    Learn the fundamentals of good upper body focused push ups by improving the range of motion of your joints with this effective variation.

    Props Needed: None

    Level: Beginner/All levels

  • Plank Fundamentals

    Learn how to safely and effectively perform planks in a way that will build your core strength while solidifying a strong foundation for more advanced variations.

    Props Needed: None

    Level: Beginner