Every day, all day Monday 25 September to Sunday 1 October
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
EMOM x 10
3 shoulder press
3 thrusters
EMOM x 5
30 sec max floor press
EMOM x 5
30 sec assault bike
EMOM x 5
30 sec max MB slam
Tuesday
28 Minute EMOM
1st minute - 12 deadlift
2nd minute - 12 goblet squats
3rd minute - max cal cardio
4th minute - rest
Scores is max calories
Wednesday
30 min AMRAP:
500m row
400m run
30 KB swing
20 Sit ups
10 push ups
Thursday
Repeat each set x 5:
A.
10 calorie ski
10 DB bicep curl
B.
10 MB slams
10 push ups
C.
10 calorie row
10 pull ups
D.
10 overhead sit ups
10 leg lowers
Friday
5 Rounds:
1 min max cal assault bike
1 min rest
1 min max step ups
1 min rest
1 min max cal rower
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.