Advanced September Calendar

Advanced September Calendar

Kourtney's Advanced curated workout calendar for this month.

These routines are carefully designed to target and tone muscles in a slightly different way each day, ensuring that no muscle group is under worked or over worked.

Feel free to follow these weekly calendars or you can mix and match from the entire library of workouts. If you're looking to focus on something specific, visit the Specialty Programs category.

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Advanced September Calendar
  • Monday 9/8 - Full Body Strong

    A strength training focused full body series using optional free weights to build type 2 muscle fibers.

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

    Props Needed: Optional 5-8 lb free weights (can also be done with bodyweight)

    Level: Intermediate/Advanced

  • Tuesday 9/9 - Core Connections

    A bodyweight series to train all muscles in the core as well as prioritze connecting the limbs to the trunk through the hip and shoulder girdle.

    Props Needed: None

    Level: Intermediate/Advanced

  • Wednesday 9/10 - Toned Arms For Better Posture

    Train the back of the arms and mid back muscles to create tone and definition in the upper body while improving posture and spinal health.

    Props Needed: A set of light dumbbells (5lb and 2 lb)

    Level: All levels

  • Thursday 9/11 - Long Band Flow

    A flowy and slightly faster paced full body workout to fire up every muscle in the body using a long resistance band.

    Props Needed: A long (medium weighted) resistance band

    Level: Intermediate/Advanced

  • Friday 9/12 - Abdominal Angles For A Defined Core

    Use Kourtney's favorite prop to create specific levers and angles to help tap into your core muscles in an even more effective way.

    Props Needed: A Pilates Ball

    Level: 2 Advanced

  • Saturday 9/13 - Maximum Glutes

    Train and tone the glute maximus by optimizing hip extension in this (wrist friendly) lower body series.

    Props Needed: 2 yoga blocks (substitute with coffee table books) and an (optional) pair of 1-3 lb ankle weights

    Level: Intermediate

  • Sunday 9/14 - Diaphragm Reset

    Learning to release the diaphragm can improve breathing function, relax the neck and shoulders, and physiologically reset the nervous system.

    Props Needed: A Pilates ball

    Level: All levels

  • Monday 9/15 - Pilates Strength

    A full body Pilates + Strength workout that is sure to get your heart rate up and your muscles shaking. There are options for both Intermediate and Advanced students.

    Props Needed: A bench or sturdy chair

    Level: Intermediate/ Advanced

  • Tuesday 9/16 - Inner Thighs For Deep Core

    Practice using inner thigh engagement to kinect deeper to the pelvic floor and deep core system.

    Props Needed: Pilates ring

    Level: Intermediate/Advanced

  • Wednesday 9/17 - Ballet Barre Legs And Planks

    A ballet barre inspired lower body workout focusing on the inner thighs and glutes. Finish with a series of elevated planks.

    Props Needed: Sliders and a chair

    Level: Intermediate

  • Thursday 9/18 - Posture Practice

    The seratus anterior is the most important muscle to train to alleviate neck pain and improve shoulder mechanics. Practice finding the "scoop" in this upper body workout to help turn on this essential muscle.

    Props Needed: A pair of gliders

    Level: All levels

  • Friday 9/19- Full Body Band Burnout 2.0

    A total body workout to tone and induce muscle hypertrophy while being gentle on the joints.

    Props Needed: Light and heavy resistance band

    Level: Advanced

  • Saturday 9/20 - Proud Posture

    Improve your back health and posture by training the deep back arm line and create definition in the mid back and the back of the arms in the process.

    Props Needed: 1 long resistance band

    Level: All levels

  • Sunday 9/21 - Full Body Foam Roll

    Using a high density foam roller (or any roller you have), work all the way up the entire body to help release tension, improve circulation, and correct imbalance.

  • Monday - 9/22 - Lower Body Strength

    A strength focused series that targets the big movers of the legs and glutes as well as the deep stabilizers in the hips.

    Props Needed: A Pilates ball, a pair of 5lb weights, and a slider disk (substitute with a wash cloth on hardwood surface)

    Level: Intermediate/Advanced

  • Tuesday - 9/23 - Inner Thigh Kore Kinection

    Kinect to the inner thighs and pelvic floor in this core focused series using the beloved ball.

    Props Needed: A Pilates ball

    Level: All levels

  • Wednesday - 9/24 - Posture Corrector

    Improve your posture by strengthening the myofascial back line of the arm.

    Props Needed: 2 Sliders

    Level: Intermediate/ Advanced

  • Thursday - 9/25 - Long Legs & Lifted Glutes

    Challenge your balance while working your deep glute stabilizers and outer thighs in this standing lower body series.

    Props Needed: A stepping stool or yoga block and an (optional) pair of 1-3lb ankle weights

    Level: Advanced

  • Friday - 9/26 - Core Focused Full Body

    A full body workout designed to help you connect deeper to your body's powerhouse with every movement.

    Props Needed: A Pilates ball and pair of gliders

    Level: 1 Intermediate

  • Saturday - 9/27 - Waist Training

    Twisting focused core workout to tone the waist and detox the body.

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

    Level: Intermediate

  • Sunday - 9/28 - Neck And Shoulder Release

    Release tension around the shoulder girdle and neck.

    Props Needed: A small massage ball such as a lacrosse ball, tennis ball, or yoga tune up ball.