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

Repeat each set x 5

A. 10 calorie ski  + 10 MB slams

B. 10 KB Deadlifts + 10 Alt DB Lunge + press

C. 10 Calorie Row + 10 Box Jump or step up

D. 10 Overhead sit ups + 10 leg lowers

Tuesday

8 Rounds:

8 BB Clean & Press

8 BB Dead lift

8 BB Push Press

8 Bent Over Row

8 Burpee Over the Bar

8 Cal Cardio

Wednesday

Complete as many rounds as possible in 15 min

3 Wall Balls + 3 Push Up with Knee to elbow

100m ski or row

6 Wall Balls + 6 Push Up with Knee to elbow

100m ski or row

9 Wall Balls + 9 Push Up with Knee to elbow

30 - 20 - 20

Fit Ball squat

Fit Ball sit up

Calorie Assault

Thursday

1st minute - 10 Thrusters

2nd minute - 30 alt step ups

3rd minute - 10 alt snatch

4th Minute - 10 mb slams

5th minute - max calories

6th minute - REST

Repeat x 5

Friday

10 Minute AMRAP

10 Alt Lunge

15 Deadlift

3 burpees

10 Minute AMRAP

10 plate squats

15 KB swing

5 LLB's

5km Time trial - C2 bike

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.