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

Every 6 minutes x 4

1 min rest between sets

Run or ski 600m

30 KB swings

Max Bungees in time left

Tuesday

EMOM x 5 rounds

1. 10 Cal Cardio

2. 15 S/A clean and press L side

3. 15 DB Deadlifts

4. 15 S/A clean and press R side

5. 15 goblet squats

6. REST

Wednesday

7 rounds

150m row

15 MB slams

20 renegade rows

30 runners

strict 1 minute rest after each round

Thursday

30 Min Amrap

run or row 250m

10 Push Ups

20 Pull Ups

30 Squats

40 Knee to elbow

Friday

50 - 40 - 30 - 20 - 10

Alt Dumbbell Snatch

Wall Balls

Sit Ups

Double Unders

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.