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

15 Min Cap

Assault bike max calorie

Every 3 min 10 Alt Lunge & Press

15 Min Cap

Row max calories

Every 3 min 10 Wall Balls

start with the strength exercises

Tuesday

10/9/8/7/6/5/4/3/2/1

KB squat

KB Deadlift

KB Swing

KB ALT Lunge

10 calorie cardio at the end of each round

Wednesday

3km Bike

40 Alt DB Snatch

30 Renegade Row

20 DB Shoulder Press

2km Bike

30 Alt DB Snatch

20 Renegade Row

10 DB Shoulder Press

1km Bike

20 Alt DB Snatch

10 Renegade Row

5 DB Shoulder Press

Thursday

5 rounds of each

A. 200m row + 10 DB Curl & Press

B. 200m ski + 10 floor press

C. 10 step ups +10 Thrusters

Friday

10 rounds

1km c2 bike

5 Pull Ups

5 Push Press

10 MB slams

20 sit ups

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.