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.

Monday

10-9-8-7-6-5-6-7-8-9-10

• deadlifts

• push ups

• plate angled woodchops - each side

• single arm shoulder press - each side

• calorie cardio

Tuesday

10 minutes intervals cardio

10 reps x 3 sets (no rest)

• suspension chest press - fly

• kettlebell swings

• squats -any variation

10 reps x 4 sets (no rest)

• suspension alternate bicep to row

• suspension hip raises - hamstring curls

• suspension full sit ups

3 sets 1 minute each or 20 reps

weighted carries, cardio, ball slams

rest after each set

Mobility 

Wednesday

Australia Day - take the day off!

Thursday

3 rounds:

• 20 calorie ski erg

• 20 goblet squats

• 20 renegade row

• 20 single arm alternating overhead press

• 20 goblet reverse lunge

• 20 single arm alternating bent over row

• 20 hand release push ups

• 20 calorie row

*3 burpees e2mom 

Friday

for time:

• kettlebell deadlifts - 30-20-10

• kettlebell swings - 21-15-9

• double unders - 90-60-30

• calorie assault bike - 60 - 40 - 20

• kettlebell sit up and press - 30 - 20 - 10

• treadmill - 800m - 600m - 400m

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.