June 08, 2022

Workout in Winter – Week 2

Week 1 is done & dusted!

How is your body feeling after POWERing through week 1?

Are you sore or finding yourself to be tight anywhere in particular?

Over the course of this challenge we encourage you to stretch and make time for some rest and recovery. Doing this will help to keep your body at its best!

Let’s see what’s in store for this week…


MONDAY: Lower Body Power

Leo is ready to take you and Laura through this low body burner workout! You’ll flow through 8 exercises to get that lower body feeling the fire! Starting with squats, walk outs, glute bridges and fire hydrants, then move into donkey kicks, squat holds, and mountain climbers, leaving those legs super shaky!

Missing a mini band? You can do it without!


We’ll be completing this workout live in app on Wednesday 15 June at 6:30pm AEST, so make sure to pencil it into your diary! Click here to learn how to join.

If you can’t make the live you can still jump into the app at any time and complete it when it suits you.

Get ready for a 15 minute core workout that will fire up those abs like never before! Using a heavy dumbbell or a heavy object around the house, you’ll start off with walkouts, dead bugs and hollow holds for an initial burn, then move into spinal roll downs, rotations and side planks to get those abs shaking!

FRIDAY: Full Body Sweat

This power Pilates session with Laura is designed to strengthen and work your entire body! Starting with wood chops and oblique twists, then move through commandos, planks, renegade rows and push ups using heavy dumbbells. Finish off with a leg sequence combining squats, deadlifts and lunges, guaranteed to make you sweat and smile!

Substitute sliders with a pair of socks.


This week is all about the importance of KIC’starting your day with a good breakfast!

Breakfast breaks the fast we’ve had while we’ve let our bodies rest overnight. It becomes ultra important that when we break this fast that we’re KIC’starting our metabolisms and providing our bodies with the energy they need to win the new day. The best way to do this is with a delicious breakfast!

Eating breakfast is going to help you power through your morning, enhance your ability to concentrate and stabilise your hunger till your next snack or meal. Like we mentioned last week, carbs are the fundamental nutrient group which help give our bodies energy, so we need to make sure that our breakfast alongside fats and protein consists of carbs!

We know that time can sometimes be lacking in the mornings so we’ve compiled our favourite quick and easy breakfasts. So next time you consider skipping out on breakfast, stop for a moment and remind yourself about what breakfast does for your bodies.

Here are our favourite KIC recipes to help KIC’start your day:

  • PB & J on Toast
  • Avocado and Pea Bruschetta
  • Pesto Eggs
  • Feel Good Protein Smoothie
  • Chilli Scramble
  • Tiramisu Overnight Oats
Pesto Eggs
Tiramisu Overnight Oats
Avocado and Pea Bruschetta
PB & J on Toast

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!