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

EMOM x 7 rounds

Minute 1.

200m row or run

Minute 2.

2 burpees               

5 sit ups              

20 mountian climbers 

Minute 3.

max 1 min cardio

Minute 4.

REST 

Tuesday

21-15-9 Reps of:

Deadlift

Cal Assault Bike

21-15-9 Reps of:

Walking Lunge

Cal C2 Bike

21-15-9 Reps of:

Front Squat

Cal Row

21-15-9 Reps of:

KB swings

Sit Ups

Wednesday

5 minutes steady state any cardio

Cardio - 3 rounds

med ball throwdowns x 10

10-20-30 second run on spot

Side shuffle with squat - 1 minute

Cardio - agility ladder various drills

Core - 3 rounds x 10

reverse curl with flag Swiss ball planks - 30 seconds

DB pallof press with twist

Ab curls

Mobility

Thursday

5 ROUNDS OF EACH

200m run

25 Ball Slams

10 burpees

15 Cal Ski

10 Wall Balls

10 DB Renegade Row

10 Cal Assault

10 KB Swings

10 Push Ups

Friday

EMOM x 6

Min 1 - 5 cal row + max upright row

Min 2 - restMin 3 - 5 cal ski + Max floor press

Min 4 - Rest

Min 5 - 5 MB slams + Max tricep extensions

Min 6 - REST

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.