Who is your challenge for?

This challenge is for anyone looking to take their fitness and confidence to the next level, increasing your sense of pride, self-belief and achievement.

What modifications can we make if we're beginners or returning to exercise after a break?

You always have the option of regressing the exercises to suit your current fitness level or capabilities, we often give alternatives during the masterclasses to allow for everyone to work at their own pace. It’s always a great idea to gradually build abc up if you’re coming off a break or just beginning, lay the foundations in week 1 and then begin to build on your efforts each week.

How can we continue to KIC' goals throughout the six weeks?

Throughout the 6 weeks it’s extremely important to be super clear on what your goals and intentions are, not only for the 6 weeks, but each and every single day. Remain accountable by sharing your goals with family, friends, a workout partner, or even yourself by writing down your intentions in a journal.

What are your tips to boost motivation?

Motivation will come and go, that’s inevitable, but by knowing your why (the real honest reason as to why you want to improve your life with health and fitness) you are able to remind yourself exactly why you started in the first place.

Measuring your progress (example: Lifting 5kg in week 1 and then doing the same exercise with 8kg in week 6) will allow you to see the progressive overload that you’ve been able to achieve, from that point onwards consistency and momentum will be your best friend, the more consistency and momentum you have, the easier it is to stay motivated and driven.

I also often find that by reminding yourself of how far you’ve come along the journey, it gives you a lot of confidence and a sense of pride knowing that you’ve been able to get to this point, which only motivates you even more to continue to grow and evolve.

What are some ways we can hold ourselves accountable during the challenge?

3 great ways to remain accountable throughout the 6 weeks would be to:

1. Write down your goals/intentions in a journal (re-visiting this every single day);
2. Tell a friend/family member/partner about what you want to achieve and how you’re going to do it, asking them to keep you accountable and check-in when necessary; and
3. I think it’s great to have a training partner who can push you along the way so that you can bring the best out of each other – if you don’t have a training partner then of course you have us right there with you!

What equipment do we need and are there any at-home alternatives you'd recommend if we don't have access to equipment?

Here’s the equipment we used and what you could switch them out for if you don’t have access to them:

• • Dumbbells (heavy and light) – alternatively you could use filled up drinks bottles, cans of food etc.
  • Skipping rope – alternatively you can skip on the spot and simply pretend to be using a rope.
  • Box – alternatively you can use a piece of furniture or step.
  • Kettlebells – alternatively you can use a single dumbbell or a heavy large water bottle.
  • Yoga mat.

We're so excited for Super HIIT! What do these workouts involve?

Super HIIT involves super high intensity efforts, followed by short recovery periods which will have your heart rate through the roof and leave you gasping for air, it’s an all in one HIIT workout with varied rep ranges, a wide range of exercises (weighted and non-weighted), different work to rest ratios and and new structures that will challenge you both physically and mentally.

What's your advice for someone who is considering taking on your challenge?

Nothing good comes from comfort zones, challenge yourself with US in this 6 week program, by the time you’re done you’ll already be searching for the next way to level up. We will guide you every step of the way and be right there doing the workouts with you through your screen.