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KGV workout of the day

22 February - 26 February 2021

Home workouts each day of the week

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

Monday

Strength

  • Thrusters
  • 6 reps each minute on the minute x 6 sets

Workout

6 rounds

3 minutes work + 1 minute rest

  • 12 deadlifts
  • 12 medicine ball slams
  • 10 calorie row
  • Max burpees in time remaining

Rest 2 Minutes

  • 5km Concept 2 bike for time


Tuesday

Strength

  • Pull ups
  • 6 reps each minute on the minute x 6 sets

Workout

Every 4 minutes for 10 rounds

  • 8 push press
  • 8 bent over row
  • 8 Hand release push ups
  • 8 weighted sit ups
  • 200m run or row


Hand release push-ups

See how they're done

Wednesday

Workout

4 rounds for time

  • 50 double unders
  • 15 calories assault bike
  • 50 double unders
  • 15 calorie ski

100 sit ups at the end of all 4 rounds

Thursday

Strength

  • Goblet squats
  • 6 reps each minute on the minute x 6 sets

Workout

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

  • pull ups
  • DB alternating clean and press
  • renegade rows

10 calories cardio at the end of each round

Renegade Rows

See how they're done

Friday

Strength

  • Hand release push ups
  • 6 reps each minute on the minute x 6 sets

Workout

repeat each circuit x 5

Circuit 1

  • 200m row
  • 10 LLB's

Circuit 2

  • 200m ski
  • 12 KB swings

Circuit 3

  • 400m concept 2 bike
  • 10 push up + knee to elbow


LLB's

See how they're done

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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.