Why 4 Core Fitness?

Medicine ball warm up routine

Medicine ball warm up routine 001 from our 1st week online training. You will need a medicine ball however you can use any other maximum 3 kg object or just imitate the movements and do the warm up as a body weight workout!

The warm up exercises are:

  1. Swap under (code 001)
  2. Ball Butt Kicks (code 053)
  3. Swap Under Overhead Press (code 002)
  4. Ball Butt Kicks (code 053)
  5. Swap under (code 001)
  6. Swap Under Overhead Press (code 002)




4Core Hybrid HIIT

This is only one routine from the main training session of week one!

3 Sets HIIT hybrid with 2 Sets Medicine ball

  1. Shoulder Touches (20 sec) HIIT
  2. Mountain Climber (20 sec) HIIT
  3. Sideways Chops (Code 034)
  4. Toe Touch (Code 025)

You have 10 sec preview before your next exercise, the routine is only 10 minutes, please make sure you warm up first!


Don’t forget to stretch after your session. If you have any feedback or questions, please email us to info@protomfitness.co.uk or call the number on the top of the page!




Introduction to 4 Core Fitness

My name is Tom. The team and myself have designed this medicine ball training system to help our clients move better and have more body awareness.

We have worked with clients for many, many years and we can proudly say that even our top Athletes are injury free since they have started to work with us! Watch the video below to find out more…





Perform better in your sport with 4 Core Fitness

I have seen the fitness industry change. Trainers often squeeze more training into less time, with little technique! At ProTom Fitness, we realise that a solid training foundation is essential. We would go as far as comparing it to fuelling your body with nutritious food for optimum performance. 

I have had the pleasure of meeting many established athletes with great achievements yet faulty movement patterns. The achievements are amazing but taking care of your body should always be the number one priority. (It’s no use having your hospital bed surrounded by trophies.)

ProTom Fitness helps athletes perform better and achieve more. We teach you to train effectively and safely so that you can avoid any potential injury. 

In this video I explain how the 4 Core Fitness programme has delivered brilliant results to our clients by synchronising their extremities through their core, thus creating one functional unit!