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City of Sydney

KGV workout of the day

When

Every day, all day Monday 26 February to Friday 1 March

Cost

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
  • 2000m C2 bike or rower

  • 20 KB Swings

  • 1000m C2 bike or row

  • 20 KB Deadlifts

  • 750m run or ski erg

  • 20 KB Swings

  • 500m run or ski erg

  • 20 KB Deadlifts

Tuesday

5 rounds of:

  • 200m run

  • 25 Ball Slams

  • 10 burpees

5 rounds of:

  • 15 Cal Ski

  • 10 Wall Balls

  • 10 DB Renegade Row

5 rounds of:

  • 10 Cal Assault

  • 10 KB Swings

  • 10 Push Ups

Wednesday

For time

  • 4km ride

  • 200m run or row

  • 40 Sit Ups

  • 3km bike

  • 400m run or row

  • 30 Sit Ups

  • 2km bike

  • 600m run or row

  • 20 Sit Ups

  • 1km bike

  • 800m run or row

  • 10 Sit Ups

Thursday

3 rounds for time:

  • 20 Cal Assault Bike

  • 20 Goblet squats

3 rounds for time:

  • 20 cal ski erg

  • 20 sit ups

3 rounds for time:

  • 20 cal rower

  • 20 burpees

10 min cap each circuit

2 min rest between each

Friday

2 rounds for time:

  • 50 Burpees

  • 400m Run

  • 50 KB Swings

  • 400m Run

  • 50 Pull Ups

  • 400m Run

  • 50 Push Ups

  • 400m Run

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.

Contact event organiser

City of Sydney

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