Every day, all day Sunday 13 July to Sunday 13 July
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.
Monday
5 rounds of each circuit
1. 12 Goblet squats + 10 burpees
2. 20 walking lunge + 15/ 12 calories C2 bike
3. 15 Plate squats + 50 mountain climbers
4. 20 knee to elbow + 10/8 calorie ski
2 min rest between each circuit
Tuesday
12 min amrap
1. 10 DB squats
10 alt lunges
5 calorie sprint
2. 10 KB swings
10 KB deadlifts
5 calorie sprint
3. 10 Clean & Press
10 wall balls
20 sit ups
Wednesday
2 Rounds Of Each
25 Cal Assualt Bike
25 Push ups
25 Sit Ups
250m Ski
25 Med Ball Slams
20 Goblet squats
500m C2 Bike
20 Duckies
50 Lunges
300 m Rower
20 KB Dead Lift
20 DB Shoulder Press
Thursday
EMOM x 4
1. 12 curl & press
2. 12 ALT Step up & Press
3. Max Cal cardio
4. REST
EMOM x 4
1. 12 KB Rows
2. 12 TRX Rows
3. Max Cal cardio
4. REST
Friday
10 rounds
500m row
5 pull ups
10 Floor press
15 MB twists
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.