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City of Sydney

KGV workout of the day

When

Every day, all day Sunday 13 July to Sunday 13 July

Cost

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.

Contact event organiser

City of Sydney

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