July 23, 2022

Workout In Winter – STRENGTHEN – Week 4

Can you believe that you’ve made it to the final week of the STRENGTHEN challenge with Danny?

We couldn’t be more proud of all the hard work you’ve put in over the last 3 weeks. Only one more week to go and you’ll be crossing the finish line!

Remember to grab out your Goal Setting and Progress Journal at the end of this week and take a moment to reflect on all your hard work, achievements and anything you found challenging over the last 4 weeks. It’s usually only when you stop for a moment to reflect that you realise how much you have achieved.

With that said, let’s finish this challenge with a bang! Keep scrolling to find out what’s in store for your final week:

MONDAY: Cardio Class

This intermediate HIIT session with Steph incorporates a range of explosive movements including box jumps and mountain climbers. 4 rounds of short and sharp efforts.

– Skipping Rope
– Box/Bench
– Dumbbells

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!



Looking for some extra motivation to boost you through your final week? Join Steph & Danny LIVE in app this Wednesday, 6PM, AEST. They’ll take you through a total core workout that will absolutely blast your abs. Packed with side planks, mountain climbers, bike crunches, sprinter sit ups, cross body crunches and more. Brace yourself for a max plank to finish.

– Dumbbells

FRIDAY: Lower Body Booster

Your final workout of the STRENGTHEN challenge is all about those legs! This intermediate workout session with Laura will have you working at a 45:15 pace, with 2 rounds of 10 exercises including RDLs, glute bridges, reverse lunges and squats.

– Dumbbells
– Kettlebell


Need some new ideas for recipes to whip for the days you’re working that are easy to make, keep and reheat well? This week we asked the KIC team about which recipes they love making to bring into the office for lunch. Here’s what they love preparing:


Currently I have the following 3 recipes on repeat whenever I want to meal prep: One Pot Lasagna, Chicken Cacciatore and One Pan Chicken Fajita. They’re all so quick and simple to make and don’t use a crazy amount of ingredients.


My current go to meal prep is the Broccoli Chicken Pasta Bake because it’s such an easy recipe to make in bulk and it always gets me looking forward to lunch.


I have the One Pot Moroccan Chicken and Thai Basil Chicken and Rice on repeat. I will always make either of these at the start of the week, divide them into my Tupperware containers, ready to grab go when I’m working in the KIC office.


We love meal prepping healthy snacks in my household. Together with my kids we love making the Apple and Cinnamon Scrolls and the Frozen Yoghurt Bark.


I love meal prepping the Super Kale and Edamame Salad for my work lunches. I’ll also add some hard boiled eggs or chicken to amp up the protein. I always make the dressing prior, but pour it on when I’m ready to serve.

Why we LOVE healthy fats

Fats make up one of the three key macronutrients alongside carbs and protein. These 3 macronutrients work together to keep our body fuelled and its systems functioning optimally.

Fats have often been given a bad rep but we’re here to set the record straight and remind you that they’re a key player in a healthy and balanced diet. Indeed there are some foods which are higher in trans fats like fast food which we should look to consume in moderation, however, there are an abundance of nutrient dense and delicious foods which we should look to include in our diets as they’re jam packed full of healthy fats.

Fats are a key player in giving us long standing energy. This is because they’re the last to leave our digestive track and this is also going to help keep us feeling satisfied. High fat foods include the likes of avocados, cheese, eggs, salmon, nuts and olive oil. Fats are also key to helping our bodies absorb important vitamins and minerals while also helping to regulate our body temperate. The benefits of fats are innumerable so make sure to make them a priority!

The KIC app is full of recipes with healthy fats. Here are our faves:

  • Baby Kale, Egg, Bacon and Avocado Salad
  • Chia Pudding
  • Swedish Salmon Bagel
  • Almond Butter Noodle Stir Fry
  • One Pan Chicken with Halloumi, Lemon and Thyme
  • Red Curry Salmon Bake
  • Peanut & Caramel Weetbix Slice
  • Chunky Chocolate Chip Peanut Butter Cookies
Chia Pudding
Swedish Salmon Bagel
Almond Butter Noodle Stir Fry
Red Curry Salmon Bake
One Pan Chicken with Halloumi, Lemon and Thyme
Peanut & Caramel Weetbix Slice
Chunky Chocolate Chip Peanut Butter Cookies

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 of the STRENGTHEN challenge!