Every day, all day Monday 16 June to Monday 16 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
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.