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

7 rounds for time

• 7 Shoulder press

• 7 calories ski erg

• 7 pull ups

• 7 calories concept 2 bike

Tuesday

A. 400m ski + 20 floor press

300m ski + 15 floor press

200m ski + 10 floor press

100m ski + 5 floor press

B. 400m c2 bike + 20 alt snatches

300m c2 bike + 15 alt snatches

200m c2 bike + 10 alt snatches

100m c2 bike + 5 alt snatches

C. 400m run + 20 power clean

300m run + 15 power clean

200m run + 10 power clean

100m run + 5 power clean

max calories in remaining time if finish under 12 min

Wednesday

6 rounds

• 10 Burpees

• 10 KB swing

• 10 Goblet squat

• 10 DB Step Ups ( each leg)

• 10 Deadlifts500m Row

Thursday

EMOM x 7

1. 10 BB Shoulder press

2. 15 Bent over rows

3. 20 floor press

4. Max Cal cardio

5. REST

Friday

• 21 - 18 -15 - 12 - 9 - 6 - 3

• Calories Assault bike

• Deadlifts 

• 21 - 18 -15 - 12 - 9 - 6 - 3

• Calorie row

• Thrusters

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.