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

KGV Muscle March Strength Program - Lower body and Core

Tuesday

4 ROUNDS

• 500m Run or Row

• 20 DB Thrusters

• 20 DB Walking Lunge

• 20 Wall Balls

• 20 Push Ups

• 20 DB Alt Arm Snatch

Wednesday

For Time

• 600m ski + 30 Ball slams

• 500m ski + 20 ball slams

• 400m ski + 10 ball slams

• 1km C2 bike + 30 Push Ups

• 750m C2 Bike + 20 Push ups

• 500m C2 Bike + 10 Push ups

Thursday

Repeat each set x 5

A. 8 calorie ski  +12 KB Deadlifts

B. Pull Ups + 10 Alt DB Lunge + press

C. 8 Calorie Row + 12 Glute Raise

D. 10 Overhead sit ups + 10 leg lowers

Friday

KGV Muscle March Strength Program - Upper body and Core

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.