Every day, all day Monday 10 March to Monday 10 March
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
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
10 BB Shoulder press
15 Bent over rows
20 floor press
Max Cal cardio
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.