Week 3 Regular Meal Plan
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Bring on week 3! We have another stellar week of workouts planned for you, so get ready to feel the burn and work up an ABSolute sweat.
MONDAY: Level Up with Steph
Ready to take your training to the next level? Round 1 Danny will take you through a sweaty upper body session. Grab your mini band for round 2 as you tackle your lower body. RIP glutes after this workout!
WEDNESDAY: Holy S'HIIT with Laura
Laura and Dan serve up 4 epic blocks of seriously intense exercises. This is a high energy, full body workout which will be sure to leave gasping Holy S’HITT. Get ready to smash out push ups, burpees, box jumps, skipping, planks, kettle bell swings, goblet squats & jump squats. Finishing with sprinter sit ups & scissor kicks. 4 blocks, 2 x AMPAP & 2 x 20:10. Let’s go!
FRIDAY: Walk this Weigh
The ultimate lower body workout. Your glutes will have a love-hate relationship with this booty burner! Grab your weights and get ready to walk your way through Bulgarian split squats, reverse lunges, box jumps, step ups, lateral lunges, arabesques, hip thrusts, dead lifts and jump squats.
FRIDAY RECOVERY: Hip Flexor & Glute Release with Steph
Grab yourself a kettle bell and get ready to stretch out your lower body. This recovery session is great for runners as it releases your hip flexors.
SUNDAY: Keep it Mellow
End your week with a slow yoga flow! This class is intentionally designed to be slow moving and gentle. It will allow you to connect to your body, soothe your nervous system and enter a calm state of mind.
We’ve curated four dietitian-approved meal plans to fuel each of you throughout this challenge. Choose from our regular, pescatarian, vegetarian or vegan meal plans, you can download the PDF below or head in app to your planner to check out your delicious lineup of recipes. Remember this is only a guideline, this is your challenge so feel free to swap, tweak and adapt the menu to suit YOU!
We have a vast range of workouts, some which require equipment and others which don’t. So, if you’re looking to purchase some equipment, here’s what we recommend having.
Danny has dished up some of his top tips so that you can set yourself up for success in his Super HIIT challenge
2022 is set to be our BIGGEST year yet! The KIC Squad has been working hard behind the scenes creating an epic lineup of brand new workouts, challenges and more, soon to be available in app. We’re too excited to keep this to ourselves, so here’s a sneak peek at some of the incredible things […]