One week down, three to go! Well done for smashing through your first week of the STRENGTHEN Challenge with Danny.

Remember that this challenge is all about YOU and working to feel strong and fit in YOUR body.

This week we encourage you to challenge yourself to slightly up the ante by pushing for a few extra reps, increasing the weight you’re using or reducing your rest time. Here’s an example of how you could take your workouts to the next level this week:

In last week’s Upper Body Weight Session, you completed dips. This week, dips make another appearance in Wednesday’s Upper and Core Body Pump workout, so to challenge yourself, pop a dumbbell, a heavy book or a weight plate on your thighs! This will add resistance and overload your tricep muscles which is key for building muscle!

We do however want you to remember that your form is key! So make sure that you’ve mastered your form for the exercise before taking things up a notch to ensure you minimise the risk of injury.

With that said, lets see what’s in store for week 2:

YOUR WORKOUT SCHEDULE

MONDAY: Entire Body Conditioning 

All you need for this intermediate HIIT session is a box or bench, a kettlebell, skipping rope and a can do attitude. The workout follows 4 rounds with a timing of 50 seconds off and 10 seconds rest. Get ready for step ups, incline push ups, squat jumps and more!

Equipment:

• Box or Bench;
• Kettlebell; and
• Skipping Rope.

Don’t have access to equipment? Remember to 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 & Core Body Pump (LIVE IN APP!) 

Join Danny & Laura LIVE in app at 6PM AEST for an extra special sweat session. Find out how to join here. 

Equipment:

• Dumbbells;
• Bench or Box.

FRIDAY: Booty Strengthener

Your glutes will feel the burn after this workout with Danny & Laura! 2 x 10 min rounds, 45 seconds on, 15 seconds rest. Round 1 – kettlebell swings, deadlifts, lunges, squats, arabesque & glute bridge hold. Round 2 – hip thrust, glute bridge hold, squats, squat jumps, crab walks, plank, abductions & adductions.

Equipment:

• Kettlebell 

MEAL PREP

Sunday is the perfect day to get prepped for the week ahead. Regardless of whether you meal prep breakfast, lunch or dinner, whatever you do today will help save you time throughout your week.

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

Help build and maintain your muscle with plant-based protein

Protein is essential for muscle growth and development and we want to remind you that protein should be a priority in your diet. For those who are plant based, getting enough protein can sometimes be tricky as the vegan protein options available are more limited and often those plant based ingredients which do have protein, don’t have the same protein content as regular ingredients. But don’t worry, at KIC we’ve got you covered. Within our recipe hub, we have an entire range of dietician approved vegan recipes that will help to support your protein intake and help you to build and maintain your muscle: Here are our top vegan KIC recipes that you should get on your radar to support your protein intake:

• • One Pan Tofu Fajita
  • Open Sushi Bowl
  • Almond Butter Noodle Stir Fry
  • Pasta Salad
  • Spiced Eggplant and Chickpea Stew
  • Spiced Lentil Burgers

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 2 of the STRENGTHEN challenge!