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

30 min AMRAP

• 500m row

• 400m run

• 30 sit ups

• 20 pull ups

• 10 push ups

Tuesday

2-4-6-8-10-12-14-16-18-20

• cal cardio

• Alt DB snatch

• KB dead lifts

• MB slams

• DB walking lunges

• wall balls

• sit ups

• cal cardio

Wednesday

EMOM X 6

1. 10 DB step up

2. Max sit up + med ball press

3. 10 deadlifts

4. Max med ball Russian twist

5. Max cardio

6. REST

Thursday

Every 2mins x 5:

8 Cal row

12 Pull ups

Every 2 Mins x 5:

6 Cal assault bike

12 Clean and press

Every 2 Mins x 5:

8 Cal ski

15 sit ups

Friday

5 Rounds:

• 10 Bent over row

• 5 Power cleans

• 10 Front squat

• 5 Push press

• 10 Cal cardio

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.