July 29, 2022

Mini Movement Challenge – Week 1

Welcome to your August challenge! This month is all about moving.

Whether that’s for 5 minutes, 30 minutes or longer, this challenge is simply designed to motivate you to move.

We’ve scheduled a 5 or 10 minute workout for you each weekday in August. It’s then up to you to choose how and when you want to complete it! KIC is here to help you move your body in a way that suits you.

Whether you smash out the KIC Mini as a break between meetings when working from home or tack it onto the end of another KIC workout for an epic finisher, the choice is yours! We are just trying to help get you moving because we know your body and mind will thank you for it.

Lets find out what your first week of your Mini Movement challenge looks like…

MONDAY: Advanced Abs

Time to challenge those abs. Brooke will take you through leg lowers, crunch variations, plank hip dips and heel taps, working for 50 seconds and resting for 10 seconds.


TUESDAY: Glute Bridge Burner 

Combining HIIT with Barre Pilates, this session will lift your heart rate and challenge your full body. Join Kika and move through a standing leg series, plank sequence, and glute series, finishing with a serious burner for your arms.

Reminder: with simple modifications this workout can be made equipment free.


  • Chair;
  • Dumbells; and
  • Pilates Ball.
WEDNESDAY: Everyday Arms 

Grab your heavy dumbbells and get ready to burn those arms with this 5 minute challenge. This one starts with frontal raises and bicep curls, finishing with tricep extensions as a final challenge.


  • Dumbbells.
THURSDAY: Standing Barre Cardio

Join Laura as you smash out this advanced barre class will challenge your full body, leaving you sweaty, shaky and smiling. Starting with a squat and lunge series to target your glutes, followed by a sumo squat series for your inner thighs, this one is sure to get those legs burning. Next up you’ll smash out a strong arm sequence targeting all major muscle groups, before finishing with a core flow to challenge those abs.

Reminder: with simple modifications this workout can be made equipment free.


  • Chair;
  • Dumbells; and
  • Slider.
FRIDAY: Non-stop Glute Thruster 

Time for a mini AMRAP! Box jumps, step ups and squat pulses, 8 reps of each. You’ve got this.

If you don’t have a box, substitute the box jumps for speed squats and step ups for reverse or jumping lunges!


  • Box

This week we’re sharing our favourite vegetarian meal prep options! We love any opportunity to get organised and these recipes are going to help you do just that.


  • Strawberry Glaze Overnight Oats
    These overnight oats have been inspired by Hailey Bieber’s Strawberry Glaze Skin Smoothie and make the perfect breakfast meal prep! The coconut and strawberry combo has us coming back to this breakfast time and time again.

  • Happy-Gut Grain Salad
    This salad is LOADED full of the good stuff to keep your tummy happy. The ingredient list is a wee bit intimidating but keep in mind that most of them are condiments and spices which are used to make the dressing. When meal prepping this, make sure to prep the dressing, but pop it in a separate container to pour on before serving (this will help to keep your salad fresher).
  • Anti-Inflammatory Fried Rice
    The star of this meal prep is the turmeric which has great anti-inflammatory and antioxidant properties. Basically, it’s great to support your health. Our tip for an even better fried rice is to make the rice in advance. Doing this means the rice is drier and will mix in better with the other ingredients. However there’s still nothing wrong with making the rice fresh either – it’s all dependant upon your time.

  • Pumpkin and Feta Pasta
    We’re a huge fan of this flavour combo, plus pumpkin is a super affordable veggie at the moment. Our hot tip is to choose a pasta made from legumes (e.g. the KIC red lentil pasta) as this will boost this dish’s protein content.
  • Immunity Supporting Italian Chickpea Soup
    Who doesn’t love a quick and easy soup? This soup is going to help keep you warm as we battle the cold this winter and it’s also going to support your immune system (all thanks to it being jam packed with veggies). This is also one of those soups which the longer you leave it, the better it tastes.
Happy-Gut Grain Salad
Anti-Inflammatory Fried Rice
Immunity Supporting Italian Chickpea Soup
Pumpkin and Feta Pasta

Remember to check in and share all the highs and lows with the KIC Facebook Community, the ultimate destination for support, inspo, and KIC love.

Bring on week 1 of the Mini Movement challenge!