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

Public holiday

Tuesday

4 rounds for time

• 20 KB swings

• 20 Step Ups

• 400m run or row

• 20 MB slams

• 20 Knee to elbow

• 20 bicep curl to shoulder press

Wednesday

6 rounds / 1 min rest after each round

• 10 DB Reverse Lunges (each side)

• 10 DB Lateral Raises

• 10 DB Sumo Squats

• 10 Bicep Curls

• 20 Sit ups

Thursday

Repeat each set x 5

A.

• 10 calorie ski

• 10 TRX rows

B.

• 10 KB Deadlifts

• 10 Alt DB Lunge + press

C.

• 10 Calorie Row

• 10 Box Jump or step up

D.

• 10 Overhead sit ups

• 10 leg lowers

Friday

On the min - 28mins

• Min 1 : Max Thrusters

• Min 2: Max Push Ups

• Min 3: Ab mat sit-ups

• Min 4: Rest

• Min 5: Max air squats

• Min 6: Max Cal Ski

• Min 7: rest

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.