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

2 Rounds For Time

50 calories C2 Bike

400m Run or X Trainer

15 Thrusters

50 Calories Rower

400m Run or X Trainer

15 Thrusters

3 min Rest

Tuesday

7 Rounds

1 Minute on each score = total reps/calories

A. Front squat 

B. Cardio Calories

C. Hang Cleans 

D. REST

Wednesday

Every 2 minutes work/ 1 min rest 

 repeat x 5 each set

• 200m row

• Max Push press

• 200m ski

• Max Renegade Row

• 400m C2 bike

• Max DB Alt Snatch

Thursday

6 min AMRAP

A. 10 squats

10 deadlifts

15 sit ups

B. 20 alt lunges

6 calorie ski

C. 10 Thrusters

20 Knee to elbow

5 Bungees

D. 10 MB slams

10 calorie C2 bike

Friday

5 rounds each circuit

A:10 floor press

10 front squats

10 Shoulder press

10 calorie assault - 

B:10 KB row each side

10 kettlebell swings

10 box step overs

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.