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

4 rounds for time

20 KB swings

20 step ups

400m run or row

20 MB slams

20 knee to elbow

Tuesday

12 min cap for each set

A. C2 bike max distance* every 300m perform 20 DB thrusters

B. Row max distance* every 300m perform 20 renegade rows

C. Ski max distance* every 300m perform 20 box push ups

Wednesday

5 rounds

1. 10 bicep curls

10 tricep kick backs

20 alt shoulder press

10 calorie cardio

2. 10 wall balls

10 upright rows

10 floor press

10 calorie cardio

Thursday

30 second work / 30 rest x 6

1. Single leg lunge

2. KB deadlifts

3. Single leg lunge

4. Plate squats

5. Cardio sprint

8 rounds:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

HR push ups

TRX row

Shoulder press

Sit ups

Cardio

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.