Team Rees Fitness

Our workout of the week at The Cheshire County Sports Club.

Hybrid Work out of the Week for 13th July 2026 from Team Rees Fitness

As we enjoy an amazing summer of sport so far, this week's workout of the week celebrates the successes so far of summer 2026.

The structure of this one is that you complete all weighted exercises before taking on the cardio/erg machine. So, the first time after the four weighted exercises followed by 2km on a bike, then it's back to the 4 weighted exercises followed by 1.5km run etc.

For the Wallballs, take a relatively heavy ball, pick a target about 8 or so foot up on a wall, squat down, stand up and launch the ball at the target, repeat another 25 times

The burpees can be weighted with a dumbbell in each hand (i.e. a devil press) or with no weights. Either way, 26 reps here.

For a dumbbell sn**ch take a relatively dumbbell and place it between your feet, pick it up with one hand, straighten up and push it so it is locked out overhead, reverse the motion back down and repeat with the other arm. 26 reps in total, 13 per arm.

Finally, the squat is as you would expect, hold a weight to your chest and bend your knees until you drop your hips just below your knees. Again, 26 reps in total.

When you combine these weighted exercises with the cardio machines and repeat 4 times you will be ready to pick up the remote and do some armchair sport, you deserve it.

Loving my new TWO4SEVEN | UK Backpacks | Functional Fitness Travel Gear 25L backpack. Perfect for traveling, carrying my kit to Rugby, having on my back for a ruck run and just generally getting back and forth to the gym.

Filled it with rugby gear today to run back and forth to training. Was a very hot one out there but need to get the miles in with upcoming competitions and races.

Also was desperate to try out my new New BalanceFuelCell Rebel v5 from Northern Runner.

Second pair of trainers from them and I'm very happy with both. This pair will need a bit of wearing in but there will be ready for the summer.

OUR WEEK STARTS HERE!

Ready to get stronger, fitter and feel amazing? Join us this week at TeamReesFitness for classes that challenge, motivate and welcome every fitness level.

Monday 6th July
7:15pm – Body Pump
8:15pm – Body Balance
The Cheshire County Sports Club

Tuesday 7th July
6pm – Outdoor Fitness
Thackery Park, Vicars Cross

Thursday 9th July
5:15pm – Strength Class
The Cheshire County Sports Club

Whether you're looking to build strength, improve fitness, increase confidence or simply enjoy training with a supportive community, we've got a class for you.

⚡ Expert coaching
⚡ Friendly atmosphere
⚡ All fitness levels welcome
⚡ Progress at your own pace

📩 DM for more information.

Stronger Together. Better Every Day.

Hybrid Work out of the Week for 29th June 2026 from Team Rees Fitness

Part two of the Deka Hybrid Fitness exercises this week, with a run through of the second part of the race. As with last week, it is 5 exercise followed by a 500m run

First is that grip tester the farmer carry, get two heavy kettlebells or plates, one in each hand and walk 100m It should feel like you can barely hold it at the end, if it feels too easy, you have gone too light!

After the run, jump on a bike and power through 2km, set the resistance high so you can feel the burn in your legs.

Next, it's time to get your heart rate down and lift a nice heavy weight. Place a kettlebell or plate between or in front of your feet, holding it in both hands lift it from the floor and press it all the way upwards until it is locked out over head. Reverse the process back to the floor, that is one rep. Get 50 of these done.

Now, it is time to load up the sled, this is an alternating push and pull. After you have loaded it up, push it 10m, then pull it back 10m, repeat this until you have done 100m in total. Push is easier than pull so you may want to vary the weights here so that the push is a little heavier than the pull.

Final, the standard finisher, 20 devil press, basically a burpee with a dumbbell in each hand. Make sure you lock your arms out overhead at the top and that your chest touches the floor at the bottom. Don't too heavy a weight, you will feel it by the end!

That's it you are done, you have completed a slightly adapted 2nd half of one oof the world's most popular fitness competitions, go an enjoy the summer and watch some football.

A quick run in the dunes and a paddle bo'n the sea after work

With all my stuff packed into my trusty Two4Seven bag.

First part of the run was in the woods which was all good, then it turned sandy and the dunes kicked in which is really hard work in 30°C heat

Hybrid Work out of the Week for 22nd June 2026 from Team Rees Fitness

This week it's the first of a two-parter based on a fitness competition called Deka. This week we're going to focus on the first five stations.

For the first exercise take a dumbbell or kettlebell in each hand and perform 25 reverse lunges. Make sure your knee touches the floor at the back.

Between each exercise make sure you do a 500 meter run.

Second exercise is 500 meters on the rowing machine.

Third exercise is a box step over. It is simple enough, set it to the highest height and try to do it as fast as possible.

Fourth exercise is a wall ball sit up. Lie down on your back and place your feet against the wall. Hold the wallball in front of you, then as you sit up launch the ball at the wall roughly about 4 to 5 foot up.

Finally, it's time for 500m of Ski erg.

Then you are done, you have completed the first half of the Deka fitness competition. Second half next week.