A blend of resistance training, cardio-conditioning and bodyweight workouts that can be completed in the gym, at home or at your local park.
plate angled woodchops - each side
single arm shoulder press - each side
10 minutes intervals cardio
10 reps x 3 sets (no rest)
suspension chest press - fly
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
Australia Day - take the day off!
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
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.