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

20 MIN CAP

Rower - Max Distance

Every 3 minutes hop off and do

5 DB Shoulder Press

10 Push Ups

20 Alt Lunges

20 MIN CAP

C2 Bike - Max Distance

Every 3 minutes hop off and do

10 MB Slams

10 DB Squat

10 Alt Arm DB Snatch

Tuesday

5 Rounds:

21 Slam Balls

18 KB Swings

15 Pull Ups

12 Cal Cardio

9 Push Ups

6 Burpees

Wednesday

Cardio - any for 5 minutes

4 rounds

mountain climbers 10e/s

Side shuffles - 10 laps

MB Throwdowns x 10

weighted carries x 1 minute

Cardio - any for 5 minutes

3 rounds x 10

SB - Hip raise, hamstring curl

SB - Lateral twist feet on ball

SB - Ab curlSB - Roll outs

3 rounds x 10

KB/DB single arm curl to press

KB/DB Halos

Mobility

Thursday

EMOM x 4

1. 8 Floor press + 6 push ups

2. 8 shoulder press + 8 Renegrade rows

3. 10 / 8 row + max trx rows

4. REST

EMOM x 4

1. 8 Bent over row

2. 10 Alt DB clean and press

3. 10 / 8 cal ski + max MB slams

4. REST

Friday

3 rounds for time

500m ski

25 KB Swings

500m row 

25 MB Slams

500m C2 Bike

25 Wall Balls

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.