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

50 - 40 - 30 - 20 - 10 reps of:

• alternating dumbbell snatch

• double unders

• sit ups

Tuesday

2 min work / 1 min rest x 5

• 10 shoulder press

• 10 bicep curls

• max calorie cardio

2 min work / 1 min rest x 5

• 10 pull ups

• 10 tricep extensions

• max dead ball slams

Wednesday

5 rounds for time

• 800m run or row

• 40 sit ups

• 30 med ball twists

• 20 mountain climbers

• 10 calorie assault

Thursday

EMOM x 10:

• Minute 1 - 12 KB squats

• Minute 2 - 8 Burpees

EMOM x 10:

• Minute 1 - 12 Deadlifts

• Minute 2 - 10 / 8 calorie cardio

EMOM x 10:

• Minute 1 - 10 Single leg step ups each side

• Minute 2 - 20 sits ups

Friday

30 Minute ascending ladder

• (add an extra rep each round)

• DB Front Squat

• DB Push press

• Push Up

• 200m 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.