KGV workout of the day

A blend of resistance training, cardio-conditioning and bodyweight workouts that can be completed in the gym, at home or at your local park.

If working without cardio equipment, simply substitute running, walking, stairs etc. for the designated workout cardio.

Monday

7 rounds

10 Bent over row

10 front squats

10 shoulder press

10 calories

Cardio1 min rest in between rounds

* use same bar weight for all exercises

Tuesday

500m / 300m Row

500m / 300m Ski

50 / 30 cal Assault

50 / 30 Clean & Press

50 / 30 Alt Snatch

50 / 30 Renegade Row

50 / 30 Alt Snatch

50 / 30 Clean & Press

50 / 30 cal Assault

500m / 300m Ski

500m / 300m Row

Wednesday

10 Cal Ski - 10 Sit Ups

10 Cal C2 Bike - 10 Reverse Crunch

15 Cal Ski - 15 Sit Ups

15 Cal C2 Bike - 15 Reverse Crunch

25 Cal Ski - 25 Sit Ups

25 Cal C2 Bike - 25 Reverse Crunch

10 Cal Assault - 10 Toe Taps

10 Cal Rower - 10 Leg Lowers

15 Cal Assault - 15 Toe Taps

15 Cal Rower - 15 Leg Lowers

25 Cal Assault - 25 Toe Taps

25 Cal Rower - 25 Leg Lowers

Thursday

1st minute - 10 Thrusters

2nd minute - 30 alt step ups

3rd minute - 10 alt snatch

4th Minute - 10 mb slams

5th minute - max calories

6th minute - REST

Repeat x 6

Friday

2.5mom x 5 round of each

A. 10 deadlifts

10 alt lunge

20 mountain climbers

B. 10 Goblet squats

10 KB Swings

20 sit ups

Disclaimer

By participating in City of Sydney online fitness classes, you acknowledge that you do so at your own risk and waive and forego any legal right that you may otherwise have against the City of Sydney and or against its officers, employees, agents and contractors.

To the extent permitted by law, the City of Sydney, its officers, employees, agents and contractors are not liable for any loss or damage of any kind including any personal injury, loss or damage to property or financial loss (including payment of medical expenses) that you may suffer while participating in online programs and activities presented by the City of Sydney.

We aim to deliver inclusive and accessible events. If you have any particular access or communication needs, please contact KGV Fitness on 02 9265 9879 or kgvfitness@cityofsydney.nsw.gov.au.