Team Rees Fitness

31/08/2026

Hybrid Work out of the Week for 31st August 2026 from Team Rees Fitness

Invading and pillaging is hard work, so those Vikings worked hard to make sure they were fit enough for it. Here is your Viking themed workout to help you feel a bit more Viking today.

Dumbbell sn**ch involves taking a dumbbell and placing it on the floor to in front of you, squat down to pick it up and whilst standing up launch it over head so that you are stood tall with the dumbbell overhead, reverse the whole process, that is one rep, repeat until you have completed 20 reps.

Next 20 sit ups and 20 burpees.

For the step over box, set it to a height you are comfortable with then step on to it, making sure both your feet touch the box and step off the other side, that is 1 rep, repeat for 20 reps.

Then, get two dumbbells, lift them up so they are
above your shoulders either side of your head, then press them skywards so they are locked out overhead, 20 reps here too.

Then, finally finish off with that most Viking of exercises, row for 2mins.

Repeat, this whole sequence 4 times for the workout.

After all that you will wish you never left Scandinavia but you deserve a break so enjoy the long journey home with your feet up.

31/08/2026

It's not the end of summer yet!

We have been running outdoor fitness all summer in Thackeray Park, Vicar's Cross.

There are still a few weeks to go, so drop us a message to join us.

6-7pm, Tuesday

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27/08/2026

We have been working with Natasa for about 6 months and are so proud of her transformation.

She has attended our boot camps, circuit classes, outdoor fitness and followed our training plan.

In just over two weeks, she takes part in her first hybrid fitness race, Deadly Dozen in .

In Natasa's words...

"At the start of my journey, I was dedicated to exercise and improving my health, but I lacked the knowledge on where to start.

Louise’s and Andy’s enthusiasm and motivation pushed me to progress in ways I never thought I could. Because of their care and expertise, I became more motivated, consistent in my exercise, and not only did my physical health improve, but so did my mental health.

Thank you TRF for helping me in my journey!"

26/08/2026

Booked in to our second Deka event

The EMEA championship in Liverpool Exhibition Centre in May 2027.

Looking forward to giving this one another go.

24/08/2026

Hybrid Work out of the Week for 24th August 2026 from Team Rees Fitness

The beach should a place to relax but for now we are going to use it as a basis of our workout.

Walking/Running on sand is the hardest thing to, to mimic this in the gym you are going to start off on a treadmill with the incline set as high as you can manage without falling off(!) and set to challenging pace to keep going for 500m.

After the run, it's time to pick up your "beachball". For a wallball you need to squat down, then as you stand launch the wallball at a target about 8-10 foot up in the air. As you catch it lower yourself back down into a squat position, that is 1 rep.

A bear crawl is a hands and feet crawl, 30m of this. The 3rd exercise is 20 press ups put your knees down if you need to. Finally, for the first half, get two dumbbells, lift them up so they are above your shoulders either side of your head, then press them skywards so they are locked out overhead. Just 10 reps here.

Then back to the high incline run/walk and the same exercises in reverse order, Finished off by another incline run/walk.

That wasn't your normal day at the beach but you will feel better for it and you will enjoy your sun lounger time more for it. Go and relax!

23/08/2026

21/08/2026

Deadly Dozen World Championships wave times are out.

As spaced out as we could have hoped realistically. Gives us a chance to recover between races.

Let's go.

17/08/2026

Our work out of the week for The Cheshire County Sports Club. Visit them on social media for more information.

Hybrid Work out of the Week for 17th August 2026 from Team Rees Fitness

This week it's time to think about the joy of the ocean and getting out there when the weather is favourable. In the main activity you will complete each exercise 3 times alternating the cardio exercise with the weighted exercise and reducing the distance on the cardio exercise every time.

Before you start set up the sled with a weight that will challenge you to puh 30m and get a dumbbell that you can comfortably (but not too comfortably!) lift overhead

First up, get on the treadmill and run 750m at a decent pace, then get behind the sled and push it 30m. Be careful of your form on the sled, get nice and low and keep your body in a straight line.

Next, is the rowing machine, 750m here, making sure you lean back at the end of the stroke to get as long a pull as possible. Follow, this with a woodchopper. Kneeling, put the weight on the floor to one side of your body, then with the arm from the opposite side, pick it up and lift it skyward so that it crosses in front of your body and locks out overhead, put it down and repeat this motion with the other arm to reverse the whole activity, this is one rep. Work through 20. Finally, get on the ski machine and push through 750m. Again, watch your form, this is primarily a hinge at the hip rather than a squat.

Repeat this whole sequence but with 500m run, row and ski and then finally with 250m of each.

To finish, work on your core, get into a plank for 45secs, then flip over and perform 20 Russian twists with a moderate weight. Sit up, leaning back slightly (if you can), crossing your ankles (if you can) lifting your feet off the floor (if you can!). Place the weight on the floor next to your hip, lift it with both hands and move it across your body so it taps the floor on the other side of your body, this is one rep, repeat until you have completed 20 reps in total. Then repeat both of these exercises until you have done them 3 times.

That is it you are done, you deserve to lie back on a yacht for the rest of the day.

10/08/2026

Hybrid Work out of the Week for 10th August 2026 from Team Rees Fitness

This week we have a go at another popular competition - Driathlon. It's a bit like a triathlon (but without the swimming - hence "dry"!) and it can be completed completely in a gym.

The competition has a variety of distance formats and can involve up to 20mins per exercise.

This week's workout of the week is a mini version of a Driathlon competition.

Try and do all three exercises as close to back to back as possible, with 5mins on each.

Give yourself a 5min break and do it all again. This session should test you aerobically, so you will appreciate the 5min break.

This exercise format is a good test of your aerobic capacity so if you want to see how much you can improve, time yourself, work hard for a few months and repeat this again and see if you can improve your time.

For now you are done, enjoy getting your breath back!