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

15 Min Cap

Assault bike max calories

Every 3 min - 10 Alt Lunge & Press

15 Min Cap

Row max calories

Every 3 min - 10 Wall Balls

Tuesday

10/9/8/7/6/5/4/3/2/1

• KB squat

• KB Deadlift

• KB Swing

• KB ALT Lunge

• 10 cal cardio at the end of each round

Wednesday

• 3km Bike

• 40 Alt DB Snatch

• 30 Renegade Row

• 20 DB Shoulder Press

• 2km Bike

• 30 Alt DB Snatch

• 20 Renegade Row

• 10 DB Shoulder Press

• 1km Bike

• 20 Alt DB Snatch

• 10 Renegade Row

• 5 DB Shoulder Press

Thursday

5 rounds of each

A. 200m row

10 DB Curl & Press

B. 200m ski

10 floor press

C. 10 step ups

10 Thrusters

Friday

10 rounds

• 1km c2 bike

• 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.