July 01, 2022

Workout In Winter – STRENGTHEN – Week 1

Welcome to week 1 of your STRENGTHEN Challenge with Danny.

If you’re continuing on from the POWER Challenge, this month you’re going to get the chance to keep building on your strength. If you’re joining us fresh for this challenge, then welcome!

For the next 4 weeks, get ready to smash some epic and engaging workouts and most importantly, have fun while you’re doing it! These workouts can be completed at home or at the gym and are going to get your heart rate up, leave you feeling stronger than before and help boost your endurance. What more could you want?!

Each week has been designed so that you’ll work all the different muscle groups through a targeted workout split to ensure that no muscle is left behind. By the end of each week, you’ll have worked your body head-to-toe!

If you’re planning on completing the workouts in the gym, you’re going to give yourself the best possible opportunity to build some muscle in this challenge as you’ll be able to progressively overload your exercises! If you want to find out a little more about progressive overload read our blog.

We encourage you to set your goals and intentions for this challenge in your goal setting and progress journal, simply head to the STRENGTHEN page. If you haven’t got your hands on this yet, you’ll be able to find it  here.

If you haven’t signed up to the challenge yet, it’s not too late! You can KIC’ things off whenever and wherever works for you. Click here to join the challenge. 

Let’s find out what’s in store for the week…


MONDAY: Cardio Legs and Core

Two rounds 45 seconds on and 15 seconds off designed to get your heart racing. It wouldn’t be a HIIT class with Laura without Burpees, but she will be with you every step of the way in this beginner workout. With mountain climbers, skipping, lateral lunges and more, your abs and glutes will be on fire!


  • Kettlebell;
  • Dumbbells; and
  • Skipping Rope.

Don’t have access to equipment? Check out our at-home alternatives here. We’ve also saved a bank of equipment-free HIIT & strength classes on the homepage of your app, so you can sub in one of these classes if you’d prefer!

WEDNESDAY: Upper Body Weight Session

Today we’ll work through a range of upper body movements with Steph and Danny. This strength workout takes you through 2 rounds, 50 seconds on, 10 seconds off! You can use either a box or sturdy bench. Prepare yourself for shorter rest periods in between these exercises.


  • Dumbbells;
  • Kettle Bell; and
  • Bench or Box.
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, deadlifts and jump squats.


  • Box; and
  • Dumbells.

Get yourself organised by meal prepping. Meal prepping is the sure fire way to alleviate the stress of what to eat and save yourself some precious time. Meal prepping breakfast will give you more time to smash out your workout in the morning. Organising your lunches for the week on Sundays will save you money as you won’t be venturing out to buy lunch at work and prepping your dinners allow you to simply come home, heat and eat, what’s not to love about meal prep?

Here are the meal prep recipes we’re loving this week:


Choc Coconut and Raspberry Overnight Oats (VEGAN)
Here’s another overnight oat flavour that we know you’ll love! The coconut and raspberry flavours gently but perfectly break through the sweetness of the chocolate making this flavour combo a serious hit.


Halloumi, Roasted Pumpkin and Spinach Frittata
This Frittata is what dreams are made of! Packed full of protein and beta carotene from the pumpkin this frittata is going to support your eye health and immunity! We also love serving this up with a side salad.

Rainbow Tofu Bowl (VEGAN)
Packed full of veggies, you’ll feel like you’re eating the rainbow when enjoying this tofu bowl! When preparing, make sure to run your rice noodles under cold water after cooked to prevent them from sticking!


Baked Mushroom and Chicken Risotto
This easy and utterly creamy oven baked risotto is not only a comforting winter meal but also makes for a delicious lunch the following day. We love cooking once and eating twice!

Almond Butter Noodle Stir Fry (VEGAN)
Veggie loaded with the perfectly balanced nutty and salty sauce, this stir fry will soon become a weekly staple.

REMINDER: Don’t be afraid to snack!

We wanted to take a moment to remind you that getting the munchies and snacking is totally normal and in fact, we encourage it.

Snacking is important to keep our energy levels up, our metabolism firing and our brain sharp and this is why At KIC we’re BIG advocates for snacking.

Snacks are also key to keeping your glucose levels up and ensure you’re not rolling into your next meal ravenous. In fact, leaving too long between meals may do more harm than good and might even lead to you feeling unsatisfied after your next meal as your body won’t have been given enough energy up until that point. You’d be surprised to find out how much energy your body actually needs.

Snacks are also a super handy way to give your daily protein goals a boost. A high protein snacks might look like a protein ball, some hard boiled eggs, a can of tuna or a KIC Strawberry White Chocolate Protein Blondie. Fruit, yoghurt, nuts, rice cakes and avocado are also great snacks too.

Regardless of what you like to munch on, it’s simply important that you continue to provide your body with energy to power your brain and to power your movement.

Here are Steph’s favourite snacks from the recipe hub that she thinks you should get on your radar:

  • Choc Coated Rice Cakes
  • Spinach, Feta & Ricotta Triangles
  • Anzac Biscuits
  • Holy Grail Hummus
  • Egg, Sweet Potato, Dill and Feta Muffins
Choc Coated Rice Cakes
Spinach, Feta & Ricotta Triangles
Holy Grail Hummus
Egg, Sweet Potato, Dill and Feta Muffins

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!