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

5 rounds of each/ 2 minute rest

A. 500m ride + 12 Pull ups

B. 10 Calorie Ski + 12 Curl & Press

C. 250m row + 12 Bent Over Row

D. 10 Calorie Assault + Floor Press

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 alt step ups + 10 wall balls + 5 calorie sprint

Wednesday

6 rounds of each circuit

1. 12 Cal Assault Bike + 15 Reverse Crunch

2. 15 calories C2 bike + 20 alt leg lowering

3. 12 Cal Ski + 15 Sit Up

4. 15 Cal Rower + 30 Mountain Climbers

Thursday

40 sec work : 20 sec rest x 5

1. Floor press

2. Renegrade row

3. Cardio

4. Curl and press

5. Bent over row

6. Cardio

Friday

7 reps x 7 rounds

• 7 burpees

• 7 KB swing

• 7 bent over row ( each arm )

• 7 DB Step Ups ( each leg)

• 7 DB floor press

• 700m C2 bike

• 7 Cal Ski

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.