Optimal breathing mechanics is the foundation of true and lasting core strength. It's also the first step to mobilizing the rib cage and facet joints of the spine. Learn how to "360 breathe" by maximizing the mobility of your thoracic spine while waking up your deep core muscles through slow, cle...

The perfect gentle movement in the first couple days of the menstrual cycle to ease cramping and back pain.

Props Needed: None

Level: All Levels

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.

Mobilize and lubricate your joints through this mobility series. This is great to do in the beginning of the day to gently wake up your muscles, at the end of the day when you're winding down, or just whenever you're feeling a little stiff.

Props Needed: None

Level: All levels

Glute bridges are one of the number one exercise to train your glutes, deep core, and pelvic floor. Learn how to perform them correctly.

Props Needed: Pilates Ball or can be done with only body weight.

Level: 1 Intermediate

Reverse forward rounded posture with these three upper body exercises which can be done standing or sitting.

Props Needed: 1 light weight resistance band

Level: Beginner/ Intermediate

Kourtney's favorite way to quickly and efficiently train the lower abs and pelvic floor.

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

Level: 1 Intermediate

A 30 minute, full body workout that leaves no muscle behind while using one of the most common household objects, a chair.

Props Needed: A chair

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...

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

Challenge your muscular endurance and adequately fatigue each muscle group in this fun, advanced, full body workout using resistance bands.

Props Needed: 1 light, 1 medium, and 1 heavy resistance band

Level: Intermediate/ Advanced

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

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

A lower body workout targeting the entire leg, from the hips down to the ankles and feet.

Props Needed: A light, medium, and heavy weighted resistance band

Level: 2 Advanced

Fire up the entire body with this efficient full body plank series

Props Needed: A set of gliders

Level: 2 Advanced

Sculpt your abs and thighs while adding in a few anaerobic cardio bursts throughout.

Props Needed: Pair of gliders

Level: Advanced

Most people have tight IT bands. But, instead of rolling directly on the band of connective tissue itself, I'll take you through a few better spots to roll to reduce IT band pain.

Props Needed: Foam Roller

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.

A full body workout focusing on all things detox- lots of torso twisting and deep cleansing exhales

Props Needed: A Pilates Ball

Level: 2 Advanced

Glute focused, neutral spine friendly series that uses only body weight or add ankle weights to intensify it.

Props Needed: Optional 1-3lb ankle weights

Level: Intermediate

Target the muscles of the upper body including the biceps, triceps, lats, and mid back using only your own body weight.

Props Needed: None

Level: All levels

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

A ballet inspired lower body workout to lift the glutes and lengthen the thighs.

Props Needed: A pair of sliders (substitute with a pair of kitchen towels)

Level: 1 Intermediate

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