Every day, all day Monday 15 April to Friday 19 April
Free
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.
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
5 Rounds:
21 Slam Balls
18 KB Swings
15 Pull Ups
12 Cal Cardio
9 Push Ups
6 Burpees
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.