4 Core Fitness® Strength Training

Gain strength, stamina, speed and agility.

4 Core Fitness® Strength Training will help you to maximize your abdominal muscle function. This class is not about sit-ups or crunches. Work the whole body and all your limbs with your core and deep supporting muscle groups. The training system is built on Medicine ball training, over 200 specific and structured moves.

These sessions help you learn how to move properly and stay injury-free. Mastering all the 4 Core Fitness® Strength Training moves can help you to maintain good posture and avoid lower back pain. Sessions use to run at many different locations around Bristol.

On-demand training services Online training

These sessions are available online only on our on-demand training platform.

We offer a 7-day free trial giving you full access to our on-demand training video platform, along with our training app.

You can book the course directly or book a 1:1 face-to-face trial session via Zoom.

4 Core Fitness® group personal training is run by our sister company, if you would like to find out more please visit our 4 Core Fitness® website for more information and more training videos. Click Here!

£ 10 Per Week

8-week Online Training Course – 7 days free access

Access to Core Cardio / QuickFit HIIT sessions along with kettlebell, and resistance band–based workouts, plus much more.

Service provided by our sister company 4 Core Fitness®

Book now

£ 25 Trial Session

Face to Face 60 min trial session on Zoom! £25 (with money back guarantee)

Service provided by our sister company 4 Core Fitness®

Book now

£ 180 Per Month

Online coaching, remote coaching with face time on ZOOM.
£180 per month (Minimum 3 month contract)

Service provided by our sister company 4 Core Fitness®

Book now

ProTom Fitness - Personal Training

5.0

Based on 130 reviews

review us on

David Henderson

4 days ago

My teenage son wanted to try out Muay Thai and having trained with Tom in the past I knew he would be the man for the job. After the first session my son got in the car and said “it was the best thing I’ve ever done” and asked when he could go again. Tom’s training is focused and supportive and is the reason my son is now training two times a week and wanting to do more. Highly recommend Tom for all training needs.

Дарья Журавлева

2 months ago

I’ve been training with Tom for a couple of months, and he’s an incredible coach. Every session was enjoyable and motivating, and everyone is so friendly and welcoming. I’d highly recommend ProTom Fitness to anyone looking to improve their fitness in a supportive environment!

Sophie Robinson

8 months ago

Tom was my first PT and I trained with him over 12 sessions. With the help of his well thought out sessions, my sciatica disappeared I now feel stronger and fitter than I've ever been. Tom is a joy to train with and his knowledge is immense. I would highly recommend him.

Ashley Cheung

8 months ago

I’ve trained here for a while before moving away, and I honestly can’t recommend this Muay Thai class enough. Unlike typical “fitbox” style classes you might find in commercial gyms, this class includes proper Muay Thai training elements — including sandbags and tactical drills — so you’re not just doing cardio combinations, you’re actually learning technique, timing and movement. The sessions are challenging but structured, combining fitness, agility and real skill development. The coaches are knowledgeable and supportive, and there’s a strong focus on doing things correctly rather than just rushing through rounds. I’ve had to stop attending due to relocating, but I’m really grateful for the experience and would highly recommend this gym to anyone who wants authentic Muay Thai training.

Sitara Datwani

9 months ago

Tom was an incredible boxing coach, especially in the lead-up to my first white collar boxing match. Over the six weeks, he listened to my concerns and guided me through various techniques, adapting to my strengths and abilities. I highly recommend him to anyone considering boxing for fitness or those preparing for a fight. His facilities are clean, well-equipped, and conveniently located, making commuting super easy! Thank you for all your help and guidance Tom!

Ewan Smith

12 months ago

Started training with Tom at the start of the year doing kickboxing, He is a great teacher and helps to develop his students, he tailors the sessions to you as an individual and makes each session great fun to take part in. I would highly recommend Tom as coach to anyone considering a PT or Kickboxing coach.

Max Kutny

1 year ago

Tom has trained my 3 children: 7, 9, and 11 years old. I enjoyed watching their sessions, which are full of focused work. Kids have been attending sessions for approximately half a year, with occasional absences during school breaks, but their progress is still very much noticeable.

Sophia Gomm

1 year ago

I've been training with Tom, for four months now. His sessions are thoughtfully tailored, helping me build overall strength while specifically addressing lower back pain aches. Tom focuses on technique and always mixes up the sessions. If you're looking for someone professional, knowledgeable, and genuinely invested in your progress, Tom is an excellent choice! I’ve noticed my strength improve and my back aches has gone!

Edina Roka

2 years ago

I highly appreciate Tom’s commitment for his profession and on top of all that he was happy to embrace, support and encourage the younger generation and took the extra effort to take on board my teenage son as part of his work experience. It takes an incredible responsibility to pay attention to come down to the level of an enthusiastic beginner and keep explaining each and every movement how to do it right and well. In addition, while giving instructions to his Clients, he even had the energy and attitude to encourage a teenager about the ‘why’ and ‘how’. This is a quite complex and demanding process where the coach needs to act and react at the same time while supporting the Client to produce some kind of visible results based on their needs and wishes. Then he has a teenager peeking in and requires some extra attention, let alone some encouragement. The credit goes to Tom who gave my son an incredible boost to believe in himself and carry on pursuing his passion in sports. Who knows, he might be a PT once.

Carlie Stait

2 years ago

ProTom Fitness has been fantastic- a friendly, welcoming environment to get fit and hone new skills. I highly recommend ProTom Fitness to anyone, whether you're new to fitness, or a seasoned pro; Tom can flex the session to suit your needs.

Jen

2 years ago

Tom is very dedicated and passionate about teaching. He uses different methods to keep the training engaging and effective. I also appreciate that they share useful health and fitness knowledge, which helps me better understand my progress and overall well-being. I really enjoy the sessions and feel more motivated to improve each time!

dr. Varga Istvan Karoly

2 years ago

Professional gym! Professional team! ProTom Fitness! My son Andras Istvan Varga has opinion about ProTom Fitness: I had an incredible work experience at Tom Lakos' private gym, gaining hands-on insight into functional training, rehabilitation, and performance conditioning. Tom’s expertise in contralateral movements, hip alignment correction, and sport-specific training like ski conditioning was eye-opening. I learned about advanced strength techniques using the Nordic bench, cable rows, and assisted pull-ups, as well as balance tools like the Mace Bell, BOSU Ball, and Freeform Board. Tom’s adaptability with injuries and his engaging coaching style made every session inspiring. This experience reinforced my passion for sports science and personal training!

Inesa Petrenko

2 years ago

I have worked with a number of personal trainers before, but Tom has been the best experience so far. He is very knowledgeable and really pushes you to achieve results. Tom has guided me extensively in figuring out what works for me—it’s a process! About 10 weeks into my 9-month contract, I am already seeing improvements, and everyone is saying I am losing weight and looking fit. The facilities are excellent as well—I’ve been to both sites at W-o-T and Warmley. Both are very well-equipped, so sessions are always varied. Would recommend both Tom and Dora.

Isabel Echenique

4 years ago

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 :)

Nitul Prajapati

4 years ago

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!

Dimitri Z

4 years ago

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.

Robert Frische

4 years ago

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 workout

Karen I

4 years ago

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!

Lucy

4 years ago

4 mins ago I 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!

Skipper C

4 years ago

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! Simon

Frankie W

4 years ago

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.

Lisa Curtis

7 years ago

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.

Olivia Sibson

7 years ago

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! :)

Gabriella Dobronoki

7 years ago

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.

Jo Atkinson

7 years ago

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.

Letizia Borgomeo

7 years ago

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 ProTomFitness

Alexandra Fennell

7 years ago

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!

Mark Lundin

7 years ago

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 health

Simon Pearce

7 years ago

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.

JT PR

7 years ago

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

Etienne Digard

8 years ago

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!

Billie Dolma Alder

8 years ago

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 :)

Naomi Brennan

8 years ago

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!

Ngaire Mason-Wenn-Wallace

8 years ago

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.

Alec Woolfson

8 years ago

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.

Lorna Templeton

8 years ago

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!

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