Body weight park workout

As I’m sure you are all aware, if you’re not practicing something, you can easily forget it. In terms of fitness, I did not give up and I got to where i want to be.

I’ve put together a simple workout that you can easily follow.

Get back to me with some feedback of how it went!

Phase 1

Chin ups 5X8 overhand
Dips 5X8

Phase 2

Chin ups 5X8 underhand
Dips with forced head forward 5X8 (posterior chain engagement)

Phase 3

Swing muscle up – repeat as long as I was getting it twice
Dip with leg forward 5X8

Phase 4

Supported Dips
Chin ups with legs high
Dips and leg raise

Give yourself some nice brakes in-between!

Never stop and don’t give up – LIFT ME UP

Enjoy!

Book your trial session with us if you would like to get fitter.

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ProTom Fitness - Personal Training

5.0

Based on 104 reviews

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Isabel Echenique

20:54 01 Apr 23

Thank you so so much for the help. Their help was immense I felt super supported by the trainers (Dom and Tom)... throughout my sessions with them even analysing and following up on me after sessions. Couldn’t be more happy!! Even as a student I thought the money paid was worth while :)read more

Nitul Prajapati

17:03 15 Feb 23

We’ve been training with Tom for just over two years now and he is fantastic. He is responsive to our individual needs... and tailors our sessions accordingly. We are so impressed with his knowledge and guidance. Could not recommend him more!read more

Dimitri Z

04:17 15 Jan 23

Even though I had years of experience working out in a gym before starting to train with Tom, it was like nothing I had... ever experienced before. He's funny and gregarious, and he's a walking encyclopaedia of useful information and techniques that can help you become a better version of yourself. If you want real improvement, as opposed to simply the superficial kind that comes from doing the same old treadmill and weight machine routine over and over again, then this is the right place for you. Find Tom Lakos, the most impressive physical trainer I've ever encountered.read more

Robert Frische

09:15 19 Nov 22

Tom makes muscles you never knew you had ache! He has loads of the latest training equipment and techniques and his mix... of kickboxing fitness and PT sessions are really good fun and a fantastic workoutread more

Karen I

10:23 17 Oct 22

I started training with Tom a couple of months ago after suffering with knee tendon problems and tight hips - and am... noticeably stronger and more flexible with a much greater range of movement and balance. I was impressed with Tom's thorough assessment of what was causing my problems, and how he developed an exercise process totally tailored to my needs which he is constantly updating as I progress. The exercises are varied, interesting to learn and challenging enough for me to work hard and feel progress with each session. Tom is patient and really encouraging so that I feel confident to try new exercises. I'd thoroughly recommend ProTom!read more

Lucy

11:37 07 Oct 22

4 mins agoI decided to book some 1-2-1 personal training sessions in with Dora and always felt amazing after! This was... something out of my comfort zone however, Dora was so welcoming and friendly and made me feel at ease straight away. Dora had created a plan for each session, We started at a level I felt comfortable and worked on it each week. I also had access to the online training plan and recipes via the app/website. I would recommend to anyone who is looking to improve there level of fitness!read more

Skipper C

10:07 04 Oct 22

Tom and Dom have trained me in Muy Thai Kickboxing for a number of years. During that time and under their expert... guidance and thanks to their enthusiasm and commitment I have built my knowledge and skills in this fantastic discipline. I have enjoyed every minute. Thanks guys! Simonread more

Frankie W

10:00 04 Oct 22

I've been attending kickboxing sessions for over a year now at Redland led by Tom of ProTom Fitness. The quality of the... training is never in doubt. Tom is both patient and encouraging. I really like this style of training because it always forces you to try to nail the fundamentals before progressing to the more demanding, technical stuff. 5 stars out of 5 on all fronts.read more

Lisa Curtis

13:25 27 Feb 20

I’ve been training with Tom for six years now. I would never go to anyone else. He keeps you motivated, and genuinely... cares about you. I not only think he’s a great trainer, but I now class him as a friend. Thanks Tom for everything.read more

Olivia Sibson

21:31 12 Feb 20

I started personal training sessions with ProTom fitness a few months ago and they've been great! They've helped me to... lose weight and stay motivated to keep exercising as each session is enjoyable and varied. Thank you! :)read more

Gabriella Dobronoki

10:03 05 Jan 20

I absolutely loved each of my training sessions with Tom. He makes exercising fun and also interesting. He also... explains what we are doing and why. I have learned a lot, not only about getting in shape, but also how the different muscles connect and work. Each session is an hour long, including warm-up and stretch. He is a true professional in his training and his approach to physical fitness.read more

Jo Atkinson

17:17 31 Dec 19

Tom's training is superb and extremely tailored to individual need. With his vast knowledge, he knows what works for... different people with different body composition. His business is expanding and it's easy to see why. I strongly recommend his services. The results make the training amazing value for money.read more

Letizia Borgomeo

17:28 13 Dec 19

I started training with them more than one year ago, when I joined their thai kickboxing class and since then both Thai... Kickboxing Fitness and the personal training have become part of my fitness routine. The classes of Thai Kickboxing are amazing: you get a great amount of sweat and cardio while learning techniques. Beyond Thai Kickboxing, the personal training sessions with Tom have really made the difference for me. He is very knowledgeable and helps you to focus on what really matters, that is to train your body in different ways and become a fit and well functioning human being :D. I have done many PT sessions with him and he is always coming up with different exercises. This makes it nearly impossible to get bored, which for me is a big plus. I have a very weak knee but in the last year I have been hiking, running and skiing more than usual and I never had issues. If you are looking for a real way, sustainable way to change your fitness habits and your body composition, you are in the right hands with ProTomFitnessread more

Alexandra Fennell

10:58 14 Aug 19

I started training at ProTom fitness a few months ago and do a mix of the group sessions and personal training with... Dom. I’ve really enjoyed learning a new style of kickboxing, especially learning to spar, which is done in a controlled environment which is great for building confidence. Dom is a really great trainer, he brings loads of enthusiasm and energy to all of his sessions which are the perfect balance of being fun but also challenging- I am pushed on every session so feel like I am constantly learning something new.The benefits have gone beyond learning a new skill - I have noticed an amazing improvement in my fitness and have lost nearly 4kg in the six weeks that I’ve been training with Dom. I have only positive things to say about my experience with ProTom fitness and look forward to continuing kickboxing with them!read more

Mark Lundin

17:15 15 Jul 19

Great trainer! Worked with Tom over the last couple of years and he's always been diligent, professional and focused. A... deeply considered approach to personal training that thoroughly challenges and improves your overall fitness in a way I've not ever come across before. Highly recommended if you're serious about personal fitness and healthread more

Simon Pearce

09:11 22 Jun 19

Fantastic personal trainers - not only do they cater a workout exactly to your needs, but also I've rarely done a... session with them which is the same. Always inventive new exercises which give you a great, functional all body workout, whilst also helping you work towards your personal goals. Beats repeating the same old reps in a gym, and more effective too.read more

JT PR

19:57 18 Jun 19

Great training company, I lost 2kg just with only 1pt session per week.

Etienne Digard

18:09 13 Feb 19

Each time I visit Tom and his team you are never quite sure what you will be put through. No one work out is the same... yet they manage to always include your personal goals and tailor the exercises to you needs. All of the ProTom team are hugely knowledgeable and this shows in their classes. Couldn’t recommend them enough!read more

Billie Dolma Alder

10:15 04 Nov 18

Great workout, ongoing support and highly recommended!Tom really listened to what I was looking for and gave the... support needed to regain my confidence. The sessions, along with the exercises I was given to practice in my own time, helped to give better core stability and avoid injuries whilst running. Thanks Tom :)read more

Naomi Brennan

22:03 29 Oct 18

Since starting my fitness journey with ProTom fitness, I have never been so pleased to see such great results in... regards to my fitness level, technique, core strength and balance! I regularly take part in the Muay Thai training classes. Tom will make sure he will get the best out of you. Always a Friendly environment with great instructors. I would highly recommend!read more

Ngaire Mason-Wenn-Wallace

10:54 10 Sep 18

Excellent PT and kickboxing with Pro Tom Fitness I have been training with Tom for around 1 year now, with a mix of... kickboxing lessons, group PT and strength training PT. He is highly knowledgeable, with a focus on core and functional strength and proper form along with high calorie burning and strength building, utilising either HIIT, martial arts exercises and traditional strength exercises as well as a range of other techniques you won't find in a 'normal gym' (medicine ball training for example). I found Tom's workouts unique and they always kept me motivated. He genuinely cares about his clients and is very focused on proper form so a great person to see if you have ever had an injury. Highly recommend Tom at Pro Tom Fitness.read more

Alec Woolfson

09:05 27 Aug 18

I couldn’t be happier with my time at ProTom Fitness. Tom is a great, honest trainer and has really helped me improve... my strength, stability and flexibility. I came to Tom with a challenge, I had torn the cartilage in my knee and was desperate not to lose the fitness in my legs whilst awaiting my surgery. He tailored the training around my injury and has actually built the strength and stability in my legs so that I will be in better position for recovery following my surgery. Tom also identified early on areas for me to improve that I just wouldn’t have known without a personal trainer who knows his stuff. The sessions were fresh and interesting each week and showed how you can use a simple set of gym equipment and your body weight to do everything you need. It’s all about the free form board! I would and already have recommended ProTom Fitness as a personal trainer to my friends.read more

Lorna Templeton

11:18 11 Jul 18

I first heard about ProTom Fitness when attending a talk given by Bristol based adventure racer Nick Gracie and was... intrigued to hear Nick say that attending Tom's classes had helped his running and to be injury free. As someone keen to improve their running but who had been struggling with injuries I decided to give the classes a go. I've now been going for nearly a year now and it's been great. The classes are hard but well pitched and varied; Tom and the other instructors are fair and encouraging, helping you get the best from yourself in every class. I've enjoyed injury free running for months now (including no lower back pain), and put a lot of this down to the improvement in my core fitness and strengthening that I've been doing by going regularly to the classes. Why don't you give it a go?!In summer 2018 I badly sprained my ankle and decided to ask Dom for some individual PT sessions as I couldn't go to the group classes - the individual sessions have been great! Dom was incredibly patient; he pitched each session perfectly in terms of pushing me but also managing my injury and building on what I could do by way of rehab and recovery. I think it's been a really key part of getting over the injury & back to running, and I continue to be impressed with ProTom Fitness!read more

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