Every day, all day Monday 6 February to Sunday 12 February
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
EMOM x 6:
1. 8 Push press
2. 16 renegade Rows
3. 8 Floor press
4. 8 Barbell rows
5. Max MB slams
6. REST
Tuesday
5 rounds / 1 min rest after each round:
A.
10 walking lunge
10 Plate squats
20 mountain climbers
10 cal C2 bike
B.
10 KB deadlifts
10 KB swings
20 Leg lowers
10 Cal Row
Wednesday
For Time:
4km ride
1km run or row
3km bike
800m run or row
2km bike
600m run or row
1km bike
200m run or row
Thursday
EMOM x 4
1. 8 Floor press + 6 push ups
2. 8 shoulder press + 8 Renegrade rows
3. 10 / 8 row + max trx rows
4. REST
EMOM x 4
1. 8 Bent over row
2. 10 Alt DB clean and press
3. 10 / 8 cal ski + max MB slams
4. REST
Friday
Repeat each circuit x 5:
A.
200m row
10 LLB's
B.
200m ski
12 KB swings
C.
400m C2 bike
20 sit 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.