A standing only inner and outer thigh series to challenge balance and strengthen larger and smaller muscles in the lower body.

Props Needed: None (or optional 1-3lb ankle weights)

Level: Beginner/Intermediate

This workout addresses anterior pelvic tilt specifically, but is still a great workout for anyone wanting to strengthen their hamstrings and core.

Props Needed: A Pilates ball and a pair of gliders

Level: Beginner/Intermediate

A movement series to both mobilize and strengthen the thoracic spine in all directions to improve chronic back and neck pain.

Props Needed: A Pilates ball

Level: Beginner/Intermediate

A full body series to strengthen the glutes and hamstrings, tone the deep core, and increase shoulder stability.

Props Needed: A light resistance band

Level: Intermediate

Spend your first workout of the January program reconnecting to your core in this isometric training focused series designed to work on improving the mind to muscle connection - essential for seeing longterm results.

Props Needed: None

Level: All levels

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

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

A fun flow to train the trunk muscles all 360 degrees in this advanced core series.

Props Needed: None

Level: Advanced

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

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

An upper body and core workout to both stabilize the shoulder girdle as well as mobilize the thoracic spine, learning to connect the arms to the trunk via the spiral line.

Props Needed: A Pilates ball and pair of light free weights (3-5lb)

Level: Intermediate/Advanced

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

A full length, full body series to improve both strength and stability.

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

Props Needed: A Pilates ball and a set of light-medium dumbells

Level: Intermediate/Advanced

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

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

A full body strength workout to improve hip mobility, challenge core stability, and strengthen the upper body.

Prenatal safe (Kourtney filmed this workout at 18 weeks pregnant).

Props Needed: A set of light and medium dumbbells

Level: All levels

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

A full body workout focusing on unilateral movements to target stabilizer muscles and improve balance.

Prenatal safe (Kourtney filmed this workout at 16 weeks pregnant).

Props Needed: An (optional) light weighted resistance band

Level: Intermediate/Advanced

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

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