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

Public Holiday

Tuesday

21 - 18 - 15 - 12 - 9 - 6 - 3:

Cal Cardio

DB Thrusters

Med Ball Slam

Goblet Squat

Bent over Row

Push Ups

Dead Lift

Sit Up

Wednesday

2 Min work / 1 min rest x 4

A. 400m Bike + Max Plate ground to overhead

B. 250m Ski + Max Plate squats

C. 6 calorie assault + Max Plate sit ups

Thursday

EMOM x 7

1. 10 BB Shoulder press

2. 15 Bent over rows

3. 20 floor press

4. Max Cal cardio

5. REST

Friday

1. 500m run or row

2. 20 KB swings

3. 20 KB deadlifts

4. 20 calorie assault

5. 10 single leg step ups each side

6. 20 sit ups

round 1 - complete number 1

round 2 - complete 1 & 2

Round 3 - Complete 1,2 &3ETC

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.