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KGV workout of the day

8 - 13 June 2020

Home workouts each day of the week.

A blend of resistance training, cardio-conditioning and self bodyweight training workouts tailored to complete at home.

8 - 12 June

Get ready to go!

The KGV team explain the exercises for this week to ensure you're getting through the workout correctly and effectively.

Monday

It's a public holiday so you get a rest day.

 

Tuesday

Strength

  • Plank 30:30 x 5

Metcon

For Time 

  • 10 โ€“ 20 โ€“ 30 โ€“ 40 โ€“ 50
  • Alt Lunges
  • 10 Burpees between each set


  • 10 โ€“ 20 โ€“ 30 โ€“ 40 โ€“ 50
  • Plank to Push up
  • 50 Double unders between each set


  • 10 โ€“ 20 โ€“ 30 โ€“ 40 โ€“ 50
  • Mountain Climbers
  • 20 Sit ups between each set

Wednesday

Metcon

  •  500m walk + 500m run
  •  Repeat for max distance in 30 minutes

Core finisher

  • 10 dead bugs (demo below)
  • 10 knee to elbow
  • 10 sit ups

The Dead Bug

See how it's done

Thursday

Strength

  • Deadlifts or Hip Thrusts
  • 30:30 x 5

Metcon

  • 10 Rounds for time
  • 10 alt lunge & Press
  • 20 squat jumps (demo below)
  • 30 russian twists

Squat Jumps

See how they're done

Friday

Strength

  • Push Ups 30:30 x 5

Metcon

6 rounds of each

 A

  • 10 squats
  • 30 sec wall sit

 B

  • 10 push Ups
  • 1 minute plank

 C

  • 10 reverse lunge
  • 20 sit ups

 D

  • 10 Dips
  • 50 Shoulder taps (demo below)

Shoulder Taps

See how they're done

Disclaimer

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.