RSVP to join our KIC Party!
Weds 17th Nov, 6:30pm AEDT.
We are so proud of you for deciding to take on our final challenge for 2021!
This challenge is all about YOU and doing something for YOUR body and YOUR mind as we enter one of the busiest but best times of the year.
Brooke & the KIC Squad are here to support you every step of the way. Get ready for a sweaty but seriously fun 5 weeks. We know you’re going to feel incredible and relish in that post workout glow.
So, let’s HIIT it!
Monday: HIIT the Ground Running
Brooke guides you through a 20 minute equipment free cardio session. 4 rounds, 45 seconds on 15 rest. Smash out a series of butt kicks, frog squats, burpees, lateral lunges, skaters, squat jumps, side shuffles and more. On your marks, get set, sweat!
Wednesday: Cheeky Glutes
Smash out 20 minutes of lower body domination. 2 rounds each with 8 HIIT exercises. 40 seconds on, 20 seconds off. PLUS a cheeky glute challenge to finish. This is the workout we’ll be smashing out together over Zoom at the KIC Party, RSVP by clicking the link below. Hope to see you there!
Friday: Fab Abs
Full body HIIT session with a focus on your core. 2 x rounds with 4 exercises. Get ready for high knees, sprawls, crunches, squats and more to really feel that burn!
Breakfast: Tiramisu Overnight Oats
Because who said you can’t have dessert for breakfast?! These overnight oats are so creamy and give you a cheeky caffeine boost too. It’s a win-win breakfast in our opinion.
Lunch: Pasta Salad
Salad is made even yummier with Pasta. We love that you can whip this up at the start of the week and keep a big tub in the fridge and serve with the dressing as you need.
Dinner: Chicken Sesame Stir Fry
Time to grab that wok and get frying! We love the rainbow of colours in this simple teriyaki style stir-fry all thanks to the mix of veggies.
Snack: Spinach & Feta Muffins
Muffins don’t always have to be sweet and we know you’ll LOVE this savoury combo. We love the saltiness from the feta and how well the spinach balances this out. This is the perfect afternoon ‘pick-me-up’.
I know there are some of you out there who just shuddered by simply reading the word HIIT but I am writing this blog post to help you to change that mentality. I know that burpees and jump squats can be an absolute pain in the ass (both literally and metaphorically) but unfortunately for you […]
There’s nothing more frustrating than working hard in your strength session and not getting the optimal results. Our trainer Danny is sharing his top tips to “Turn On” your glutes when you train so you can be sure you’re feeling the burn.
“Self awareness is the key to self mastery” by checking in as often as possible we begin to recognise our strengths, weaknesses, motivations and feelings. As a result of this, we tend to make better decisions that help us make progress towards our goals.