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

10, 9, 8, 7, 6, 5, 4 , 3, 2, 1

Burpees

*600m concept 2 bike after each set

Tuesday

6 rounds for time of:

12 Deadlift

12 Alternate arm DB snatches

12 Alternate Lunges

12 Wall Ball Shots

12 HR Push Ups

12 Bungee

12 Cal Cardio

Wednesday

3 rounds

0 -2 min: 90 seconds C2 Bike

2 - 4 min: 15 KB swings + 10 LLB

4 - 6 min: 90 second row

6 - 8 min: 10 Deadlifts + 30 mountain climbers

Thursday

For Time

10 Single arm thrusters (each side)

20 Knee to elbow

30 Pull Ups

40 goblet squats

50 Alternating DB snatch

60 sit ups

70 Alt Lunge and press

80 squats

90 calorie cardio

100 Double Unders

Friday

50 - 40 - 30 - 20 - 10

Calorie ski

Alt Step ups

Calorie C2 bike

TRX pull ups

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.