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

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.