Every day, all day Monday 5 June to Sunday 11 June
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
10 Minute AMRAP:
10 alt lunge
15 deadlift
3 burpees
10 Minute AMRAP:
10 plate squats
15 KB swing
5 LLB's
5km Time trial – C2 bike
Tuesday
40 sec work / 20 sec rest x 5:
Shoulder press
Max C2 bike calories
Battle rope
Max assault calories
TRX rows
Max burpees
REST
*score is results from 2, 4 & 6
Wednesday
Every 90 sec x 5 each circuit:
A.
10 / 8 cal ski
50 knee to elbow
B.
10 / 8 cal C2 bike
50 MB twists
C.
10 / 8 cal row
30 double unders
Thursday
Every 3 min x 8 + 45 sec rest:
10 DB front squats
5 DB burpees step over
10 /8 calorie assault
* max KB swings round 1 - 4
* max alt lunge and press round 5 - 8 in time left
Friday
10km bike or 35 minute cap:
Every 3 minutes complete:
6 medicine ball slams/6 medicine ball squats/6 wall balls
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.