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 5 rounds

1. 10 / 8 cal ski

2. 15 sit ups

3. 10 / 8 Cal assault

4. 15 leg lowers

5. 10 / 8 Cal row

6. 15 weighted sit ups

Tuesday

4 Rounds of each

a. 10 Cal Assault

10 x BB Dead Lift

12 x DB walking lunge

10 x Step Ups

b. 10 Cal Ski

10 x DB Thrusters

10 x Wall Balls

10 x Pull Ups

c. 10 Cal Rower

10 x KB Sumo Squat Upright row

10 x KB Swings

10 x Push Ups

Wednesday

22-16-10 Reps of:

Cal Assault Bike

Deadlift

22-16-10 Reps of:

Cal C2 Bike

Walking Lunge

22-16-10 Reps of:

Cal Row

Front Squat

22-16-10 Reps of:

Cal Ski

Wall Balls

Thursday

30 min amrap

10 Curl & Press

10 Calorie assault

10 Push Ups

10 calorie ski

10 single arm KB row 

10 calorie C2 bike

Friday

For time - 5 rounds

400m run

10 burpee over box

10 deadlifts

10 Thrusters

1 min rest

Time is total time including 1 minuterest periods

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.