Progress from assisted roll downs to advanced roll downs in this ab focused workout that uses the pelvic floor as the ignition to the lower abdominals.

Props Needed: A Pilates ball and a massage ball (or tennis ball)

Level: All levels

The best "warm up" to mobilize and prime your joints and muscles for any sport or activity. This is also a great series after being sedentary when you need to rehydrate your tissue.

Props Needed: A wall

Level: All levels

Swimming can be an amazing way to strengthen the muscles of the back for more erect posture. Practice your breast stroke, butterfly, and freestyle.

Props Needed: None

Levels: All levels

An efficient core series to tighten the side body.

Props Needed: A Pilates ball

Level: Intermediate

Train the muscles of the mid back to counterbalance a forward rounded spine. Use it as an add on to a core series or when you only have a few minutes and want to upright your posture.

Props Needed: None

Level: 1 intermediate

An efficient upper body series you can do anywhere with just a wall- especially great for resetting your posture from sitting for too long.

Props Needed: A wall

Level: 1 Intermediate

Enjoy this efficient series that includes spinal flexion, extension, and rotation to train your core efficiently and effectively without overworking or under working any one muscle.

Props Needed: None

Level: 2 Advanced

Reverse forward rounded posture with this quick, but effective series to open up the chest and target the muscles of the mid back, triceps, and lats. Perfect after sitting for long periods of time or breastfeeding.

Props Needed: Optional 1-3lb weights.

Level: Beginner/ Intermediate

A short, but very spicy series to target every angle of the glutes, just using your own bodyweight.

Props Needed: Optional 1-3lb ankle weights

Level: 1 Intermediate

Work your way through this tricep and upper body series that starts mild and progresses to full burnout. It's not easy, but it's quick and efficient.

Props Needed: A pair of sliders and a Pilates ring

Level: 2 Advanced

Efficiently and effectively target the lower body while mobilizing the hips in every direction. This will help you build better bone density and improve your balance all while strengthening and sculpting the glutes and thighs.

Props Needed: A Pilates ball and a wall

Level: 1 Intermediate

Adding 10 minutes of anaerobic intervals into your routine can be just the right amount of cardio without the "interference effect" of adding too much stress to your system where it does more harm than good. Try adding this short series into your regimen 1-2 times a week and see how you feel.

Pr...

A quickie standing inner thigh workout inspired by Kourtney's years as a ballerina- great as a stand alone series or great to add on to another workout for some additional inner thigh work.

Props Needed: 1 glider/sliding disk

Level: Beginner/Intermediate

Release tension around the hips and glutes and finish with some active stretching.

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

In addition to mobilizing and strengthening the shoulder girdle, releasing and learning to lengthen the muscles in the back of the neck can be a helpful took in improving posture and neck tension.

Props Needed: A yoga block (or two coffee table books) and a pair of yoga tune up balls.

Level: Al...

Prime the muscles of the upper body before movement or use this to "cool down" after an upper body workout or whenever you're experiencing mild neck and shoulder discomfort.

Props Needed: A pair of yoga tune up balls

Level: All levels

Prep your lower legs and feet for a walk/run or use this series as a recovery and release when your feet need a little love and attention.

Props Needed: A pair of yoga tune up balls (or a tennis or lacrosse ball)

Level: All levels

There are certain times when it's necessary to down regulate the pelvic floor muscles- at the end of a pregnancy, if someone has a hypertonic pelvic floor, or during times of intense stress. Use this video as a reference during those times.

Props Needed: A Pilates ball

Level: All levels

An active recovery series to open the chest and lengthen and mobilize the spine. Perfect for when you've been sitting for a long period of time in the car, at a desk, or while nursing.

Props Needed: Foam Roller

Level: All levels

Unlock restrictions in your mid back with these gentle mobility drills aimed to increase strength and flexibility in your thoracic spine. Great to do before a workout or whenever you've been sedentary and need to mobilize.

Props Needed: Foam Roller

Level: All levels

Revitalize and rehydrate your body while reversing the effects of hours of sitting in this 10 minute active stretching series all practiced seated.

Needed: A chair

Level: All levels

Enjoy this recovery series of dynamic stretches for the lower body and hips, best performed after a workout or shower/sauna when the muscles are already warm.

Props Needed: None

Level: All levels

CARS = Controlled Articular Rotations - An upper body exercise widely used by physical therapists to improve shoulder mobility by strengthening through a full range of motion. You can use this video to practice or use it as a reference to come back to after a few weeks or months to check your pro...

Gentle stretches to help your body decompress from the day and prepare your body for sleep.

Props Needed: None

Level: All levels