KGV workout of the day

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A blend of resistance training, cardio-conditioning and bodyweight workouts that can be completed in the gym, at home or your local park. The WOD online program supports the class delivered in centre at KGV that day.

Monday

Every 2.5 Mins / 30 sec rest x 6

• 30 skips

• 20 Sit ups

• 10 Leg lowers

• Max LLB's

Tuesday - HIIT Class

90 sec work / 30 sec rest

4 rounds

• 30 runners + maximum bungees

• 10 plank to push up + maximum lunge & press

• 20 cross knee to elbow + maximum squats

Wednesday

Every 5 minutes + 1 min rest x 5

• 10 burpees

• 20 mountain climbers

• 400m run

• max sit ups

Thursday

starting stretch

• kneeling hip flexor stretch each side 30 seconds

45 minute walk/run

every 5th minute do 2 of

• 30 squats

• 30 push ups

• 30 walking lunges

• 30 hip raises

• 30 full sit ups

• 30 reverse crunches

Friday

90 sec work + 30 sec rest

• 100m run

• alternate lunges

• repeat circuit until 100 alternate lunges are reached

90 sec work + 30 sec rest

• 50 double unders

• squats

• repeat circuit until 100 squats are reached

90 sec work + 30 sec rest

• 100m run

• sit up

• repeat circuit until 100 sit ups are reached

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.