Every day, all day Monday 27 October to Sunday 2 November
Free
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
20 min AMRAP
20 cal C2 Bike
12 DB Overhead lunge
20 Sit Ups
10 min AMRAP
5 calorie ski
20 MB twists
10 MB sit ups
Tuesday
3 Rounds:
20 Cal Ski
20 Wall Balls
20 Sit Ups
3 Rounds:
20 Cal Assault / 40 Cal C2 Bike
20 KB Swings
20 Goblet Squats
3 Rounds:
20 Cal Row
20 Push Ups
20 Alt Lunges
Wednesday
10,9,8,7,6,5,4,3,2,1
KB Goblet Squat
KB Deadlift
ALT crunches
200m run or row
*use same KB weight
Thursday
5 rounds of each/ 2 minute rest
A. 500m ride + 12 Single arm row
B. 10 Calorie Ski + 12 S/A Curl & Press
C. 250m row + 24 alt floor press
D. 10 Calorie Assault + 12 front + Lateral raise
Friday
6 rounds for time of:
12 Alternate arm DB snatches
12 Alternate Lunges
12 Wall Ball Shots
12 HR Push Ups
12 Cal Cardio
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.