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

EMOM X 6

• 10 DB step up

• Max Sit Up + Med Ball Press

• 10 deadlifts

• Max Med Ball Russian Twist

• Max cardio

• REST

Tuesday

45min AMRAP

• 5 Burpee

• 10 Overhead Lunge

• 15 Wall Balls

• 20 Cal Rower

• 25 Goblet Squats

• 30 Sit Ups

Wednesday

20 minutes CAP

Rower - Max Distance

Every 3 minutes hop off and do

• 5 Burpees

• 10 Push Ups

• 20 Mountain Climbers

20 Minutes CAP

C2 Bike - Max Distance

Every 3 minutes hop off and do

• 10 DB Squats

• 10 Renegade Rows

• 10 Alt Arm DB Snatch

Thursday

Every 2 minutes x 5:

• 10 Cal Row

• 10 Pull Ups

Every 2 minutes x 5:

• 8 Cal Assault Bike

• 5 Clean and press

Every 2 minutes x 5:

• 10 Cal Ski

• 15 Sit Ups

Friday

5 Rounds:

• 10 Bent over row

• 5 Power Cleans

• 10 Front Squat

• 5 Push Press

• 10 Cal Cardio

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.