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

7 rounds

• 100m row

• 30 sit ups

• 10 Thrusters

Rest 1 minute after each round

Time is how long to complete including breaks

Tuesday

5 ROUNDS

• 15 Cal Cardio

• 15 Goblet Squats

• 15 Thrusters

• 15 Push Ups

• 10 Step Up (E/S)

• 10 Lunge (E/S)

• 10 Bungee

Wednesday

12 min cap for each set

A. C2 Bike max distance* every 400m perform 20 KB Swings

B. row max distance*every 300m perform 10 Floor press

C. Ski max distance*every 300m perform 10 Push Ups

Thursday

Every 3 min x 6

• 10 BB Push press

• 10 BB Deadlifts

• 10 cal assault

Every 3 min x 6

• 10 MB slams

• 10 Bent Over Row

• 10 cal ski

Friday

4 rounds 

• 20 alt DB snatches 

• 20 alt step ups - weighted

• 20 sit ups - weighted

• 400m run or row

Rest 2 minutes between rounds

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.