June 23, 2022

Workout in Winter – Week 4

Ready to embark on your final week of the POWER challenge?

We hope you’ve absolutely loved this SPICY workout style with Leo and that you’re feeling proud of yourself for keeping active this June.

A gentle reminder to, at the end of this week, take a moment to complete the goal reflection part of your goal setting & progress journal for the POWER Challenge. The journal has been designed for YOU and to help YOU set and reflect on your goals.

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


MONDAY: Full Body Strengthener LIVE!

Set your alarm because at 7am AEST, you can do this workout LIVE with Steph & Leo!

If you can’t make it to the live, the workout will be waiting for you in your app. 

Monday’s workout is a 30 minute strengthener with Steph, targeting your full body! You’ll start with an arm sequence including openers, kneeling windmills and tricep extensions, then move into a lower body flow with glute bridges, hamstring curls and lunges. Finally, you’ll smash out commandos, high planks and 100s, and repeat this flow one more time for that full body burn.

No dumbbells, no dramas! Use two full drink bottles or tin cans.
Substitute sliders with a pair of socks.

WEDNESDAY: Low Impact Standing Pilates

This low impact standing flow will get those glutes working and hamstrings burning! This one starts with a squat and skater sequence, then moves into an arm flow, ensuring you get maximum benefit from this workout in a short time.

No dumbbells, no dramas! Use two full drink bottles or tin cans.
Substitute sliders with a pair of socks.

FRIDAY: Extreme Glute Pumper

Join Steph and get ready to feel the booty burn with this 20 minute glute focused workout. Using a resistance band you’ll repeat 5 exercises – kick backs, rainbows, hamstring curls, squats and fire hydrants, flowing through each movement to get long and strong muscles.

Missing a mini band? You can do it without!


This week is all about meal prep!

We love meal prepping KIC recipes. Not only are they utterly delicious, but they’re also going to:

  1. Save you time (no need for a post-work supermarket shop)!
  2. Help ensure you’re getting a good serve of protein.
  3. Alleviates the stress of choosing what to eat.
  4. Help you save money; and
  5. Reduce your food waste.

Sure, you might need to dedicate a few hours to shop and cook up some meals that you can have ready for the week, but when you weigh up the time it will take against the time it will save, it’s honestly a no brainer.

We also love being able to reduce food waste wherever possible and with the cost of living rising, it’s more important than ever that we use everything we buy. When we meal prep, we’re forced to create a shopping list and when we do this, it reduces the chances of us purchasing too much or purchasing things we don’t actually want, like or need. When we wing it, more often than not, we’ll fill the trolley with produce that ends up staying at the back of the fridge and eventually going off and into the bin – not ideal!

Meal prep is something we believe you’ll never regret and so if you’re wanting to save yourself some time, money and stress less, here are our favourite KIC recipes to meal prep:


  • Overnight Weetbix
  • PB & J Protein Smoothie


  • Couscous and Veggie Bowl
  • Broccoli Chicken Pasta Bake


  • Spinach and Feta Muffins
  • Blueberry and Oat Bars


  • Tuna Bake
  • Thai Basil Chicken and Rice
Blueberry and Oat Bars
Thai Basil Chicken and Rice 
Broccoli Chicken Pasta Bake
Overnight Weetbix
Tuna Bake
Couscous and Veggie Bowl
Spinach 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 4!