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

80 calorie concept 2

*every 2 minutes perform 10 alt snatches

70 calorie assault

* every 2 mins perform 10 wall balls

60 calorie Rower

* every 2 mins perform 10 front raises

50 calorie Ski

*every 2 mins perform 10 DB shoulder Press

Tuesday

3 x 13 min AMRAP

1. 150m Ski

10 Ball Slams

10 DB Curl Press

2. 200m Row / Run

20 KB Swings

20 DB Renegade Row

3. 300m Assault

30 BB Deadlift

30 Push Ups

Wednesday

EMOM x 10 rounds

1. 10 deadlifts

2. 8 Thrusters

3. 30 second sprint cardio max calories

score is total calories for 10 rounds

Thursday

5 rounds of each circuit

1. 12 Goblet squats + 8 Calorie row

2. 10 step jumps or step ups + 15/ 12 calories C2 bike

3. 12 kettle bell deadlifts + 50 mountain climbers

4. 20 knee to elbow + 10/8 calorie ski

Friday

GOOD FRIDAY

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.