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

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

• Pull Ups

• Push ups

• LLS ( Lunge, Lunge, Squat )

• 200m row/ski or 400m C2

Tuesday

3 x 13 min AMRAP

• 150m Ski

• 10 Ball Slams

• 10 DB Curl Press

• 200m Row / Run

• 20 KB Swings

• 20 DB Renegade Row

• 300m Assault

• 30 Shoulder Taps

• 30 Mountain Climbers

Wednesday

REPEAT X 5

• Minute 1 - Max Thrusters

• Minute 2 - Max Row

• Minute 3 - REST

• Minute 4 - Deadlifts

• Minute 5 - Max Bike

• Minute 6 - REST

Thursday

Every 3 min x 5

• 10 Push press

• 10 Bent over row

• 10 cal ski

Every 3 min x 5

• 10 step ups

• 10 Weighted squats

• 10 cal assault

Friday

30 min AMRAP

• 500m Row

• 400m ski

• 30 KB Deadlifts

• 20 Pull Ups

• 10 Goblet Lunge

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.