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

Rower – max distance

Every 3 minutes complete:

• 10 DB shoulder Ppress

• 10 push ups

15 min cap

C2 bike – max distance

Every 3 minutes complete:

• 10 MB slams

• 10 DB squat

Tuesday

6 rounds for time of:

• 12 alternate arm DB snatches

• 12 alternate lunges

• 12 wall ball shots

• 12 HR push ups

• 12 cal cardio

Wednesday

2.5mom x 5 round of each:

A. 10 deadlifts

10 alt lunge

20 mountain climbers

B. 10 goblet squats

10 KB swings

10 step ups

Thursday

5 rounds of each/ 2 minute rest

A. 500m ride + 12 pull ups

B. 10 calorie ski + 12 curl & press

C. 250m row + 12 bent over row

D. 10 calorie assault + floor press

Friday

• 1km row

• 40 ball slams

• 40 KB swings

• 40 mountain climbers

• 750m row

• 30 ball slams

• 30 KB swings

• 30 mountain climbers

• 500m row

• 20 ball slams

• 20 KB swings

• 20 mountain climbers

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.