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

3 rounds:

• 20 cal ski 

• 20 goblet squats

• 20 renegade row

• 20 single arm alternating overhead press

• 20 reverse lunge

• 20 bent over rows

• 20 push ups

• 20 cal row

Side plank, 2 sets as long as you can each side!

Tuesday

5 Rounds:

• 1 km C2 Bike

• 20 DB Snatch

• 15 KB Swings

• 10 Wall Balls

4 Rounds

• 500m ski

• 20 Walking Lunges

• 15 Dead Lift

• 10 MB Slams

Wednesday

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

Thursday

Every 3 min x 6

• 10 DB Push press

• 10 DB Romanian Deadlifts

• 10 cal assault

Every 3 min x 6

• 10 MB slams

• 10 Renegade rows

• 10 cal ski

Friday

• 1km row

• 40 ball slams

• 40 KB Swings

• 40 Mountain Climbers

• 750m row

• 30 ball slams

• 30 KB Swings

• 30 Mountain Climbers

• 500-m row

• 20 ball slams

• 20 KB Swings

• 20 Mountain Climbers

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.