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

• 100 calorie concept 2*

• every 2 minutes perform 10 sit ups

• 80 calorie ski*

• every 2 mins perform 20 knee to elbow

• 60 calorie assault*

• every 2 mins do 20 hanging leg raises

Tuesday

3 rounds for time

• 20 Cal Cardio

• 50 Walking Lunge

• 40 Goblet Squats

• 30 Push Ups

• 20 BB Upright Row

• 10 clean and press

Wednesday

40 Min Cut Off:

• 50 Cal Cardio

• 10-1 Deadlifts

• 1-10 Burpees

• 50 Cal Cardio

• 10-1 Thrusters

• 1-10 Pull Ups

• 50 Cal Cardio

• 10-1 Push Ups

• 1-10 Frog Jumps

Thursday

• 21-15-9 Reps of :Floor Press + Cal Assault Bike

• 21-15-9 Reps of: Push Press + Cal C2 Bike

• 21-15-9 Reps of: TRX Row + Cal Row

• 21-15-9 Reps of: Weighted Sit ups + Cal Ski

Friday

10 rounds

• 10 calorie cardio

• 5 Pull Ups

• 5 Push Press

• 10 MB slams

• 20 sit ups

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.