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Circuit Training

AT ONTRACK PERSONAL TRAINING

Build a Strong Foundation for Everything You Do

Core strength is one of the most important but often overlooked components of fitness. Whether you’re lifting weights, running, playing sport, carrying shopping, or simply moving through daily life, your core plays a vital role in supporting your body and helping you move efficiently. At On Track Personal Training, Tommy regularly incorporates core strength training into personal training programmes because a strong core doesn’t just improve performance, it helps support the entire body and can reduce the risk of injury during both exercise and everyday activities.

What Is Your Core?

Many people think the core is simply the abdominal muscles, but it is much more than that. Your core includes the muscles around your abdomen, lower back, hips, and pelvis which work together to stabilise your body and support movement. A strong core helps provide:
  • Better posture
  • Improved balance and stability
  • Greater control during exercise
  • More efficient movement
  • Reduced risk of injury
  • Improved strength and athletic performance
In simple terms, your core acts as the body’s foundation. The stronger and more stable that foundation is, the better the rest of your body can perform.

Why Core Strength Matters

Core strength isn’t just for athletes or people looking for six-pack abs. Everyday activities such as lifting, bending, reaching, carrying children, gardening, or climbing stairs place demands on the muscles of the core. When these muscles are weak, other parts of the body often have to compensate, which can increase the likelihood of discomfort or injury. This is why we advocate regular core training alongside any other fitness goal. Whether you’re focused on weight loss, strength development, cardiovascular fitness, or general health, a stronger core provides support that can enhance your progress.

Core Training for Every Goal

One of the great things about core strength training is that it complements almost every style of exercise.

A stronger core can help:

Support Weightlifting
Improve stability during lifting exercises and help transfer force more effectively throughout the body.

Improve Fitness Performance
Provide greater movement efficiency during cardiovascular training, circuits, and HIIT workouts.

Enhance Everyday Function
Make everyday movements feel easier and more controlled while helping reduce unnecessary strain on the body.

Support Injury Prevention
Improve stability and movement control, helping the body cope better with the demands of exercise and daily life.

A Variety of Training Methods

At On Track Personal Training, core training goes far beyond endless sit-ups and crunches. Tommy uses a variety of techniques to develop practical, functional core strength, including:
  • Bodyweight exercises
  • Calisthenics-based movements
  • Resistance training
  • Free weights
  • Kettlebells
  • Functional strength exercises
  • Stability and balance drills
This varied approach keeps training interesting while developing core strength that can be applied to real-life activities and fitness goals.

Integrated Into Your Personal Training Programme

Rather than treating core work as a separate activity, Tommy often incorporates it throughout your training sessions. This allows core strength to develop naturally alongside your wider fitness goals, ensuring your programme remains balanced and effective. Whether you’re a complete beginner, returning to exercise after a break, or looking to improve your overall fitness, core training can be adapted to suit your ability and progress safely at your own pace.

Stronger Core, Stronger You

A strong core provides the foundation for better movement, better performance, and greater confidence both inside and outside the gym. At On Track Personal Training, core strength training is used to help clients build resilience, improve functional fitness, support other forms of training, and develop long-term physical wellbeing.

FREQUENTLY ASKED QUESTIONS

Your core is involved in almost every movement you make, from lifting and carrying to walking, running, and exercising. A strong core helps support good posture, improves stability, and can reduce the risk of injury during both everyday activities and physical training.
No. While abdominal muscles form part of the core, effective core training focuses on the deeper muscles of the abdomen, lower back, hips, and pelvis. The goal is to improve stability, movement, and strength, not simply appearance.
In some cases, improving core strength can help support the spine and improve posture, which may reduce certain types of discomfort. However, back pain can have many causes, so it’s important to seek appropriate medical advice where necessary.
For most people, incorporating core exercises two to four times per week is sufficient. The exact amount depends on your overall training programme, goals, and recovery. Tommy can help ensure your core training complements the rest of your exercise routine.
Absolutely. Core exercises can be adapted for all fitness levels, making them suitable for beginners, experienced exercisers, and those returning after a break from exercise. Building core strength early often creates a stronger foundation for future progress.
A stronger core can help support better posture by improving stability and helping your body maintain proper alignment. Combined with mobility work and balanced strength training, core development can play an important role in improving how you stand, sit, and move.
Core exercises alone will not specifically target belly fat, but they can contribute to overall calorie expenditure and improve the effectiveness of other training activities. Combined with a balanced diet and regular exercise, core training can support weight-loss goals.
At On Track Personal Training, Tommy uses a variety of methods to develop practical core strength, including:
  • Bodyweight exercises
  • Calisthenics movements
  • Planks and stability exercises
  • Kettlebell exercises
  • Resistance training
  • Functional movement drills
  • Balance and coordination exercises
The specific exercises used will depend on your goals and fitness level.
Yes. A strong core helps stabilise the body during lifting movements, allowing force to be transferred more effectively and helping maintain proper lifting technique. This can improve performance and reduce injury risk.
Many sports rely heavily on core strength for balance, power transfer, movement control, and stability. Whether you play golf, football, run, cycle, swim, or practise martial arts, a stronger core can support improved performance.
Not necessarily. While traditional abdominal exercises may occasionally be used, Tommy focuses on developing functional core strength through a wide range of exercises and movement patterns. This keeps sessions varied and more closely aligned to real-world movement.
Functional core strength refers to the ability of your core muscles to support movement during everyday activities and exercise. Rather than simply working the abdominal muscles in isolation, functional training teaches the core to stabilise and support the body as a whole.
No programme can guarantee injury prevention, but a stronger core can improve stability, movement control, and overall body mechanics. This can help reduce unnecessary stress on muscles and joints during daily activities and exercise.
In most cases, yes. Tommy believes core strength is fundamental to overall fitness and regularly incorporates core exercises into programmes regardless of whether a client’s primary goal is weight loss, strength, fitness, or sports performance.
Many people either neglect core training altogether or perform the same ineffective exercises repeatedly. Tommy helps clients understand how the core functions, teaches proper technique, and incorporates a variety of proven training methods to develop strength that supports everyday life, exercise performance, and long-term health.

No matter your fitness goal, building a stronger core can help you move better, train smarter, and stay on track for lasting success.

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OUR PROGRAMS

Circuits

Push yourself with unique circuit sessions personalised for you

H.I.I.T

Become more explosive using high intensity interval cardio

Weightlifting

Test your limits in free-weight & cable resistance programs

Flexibility

Become more nimble with programs designs around flexibility

Core-strength

Challenge your body in core-strength and balance programs

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Develop strength & agility for your sport(s) to boost your performance

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Testimonials showcasing a history of success

What do our clients say?

"Tommy's training sessions have been fantastic! I feel much more fit and able than before and have managed to put on muscle much easier than in the past. I would recommend Tommy to anyone!"
David F
"I was very worried about starting training as I am in my late 50's and was very overweight in the beginning. Tommy understood my situation and built me a weekly fitness routine I could do, helped me to feel confident I could accomplish it and that I have seen brilliant results from. Could not possibly give him higher praises"
Kev W
PT sessions with Tommy have been fantastic for me. He has always gone out if his way to make sure I enjoy what I am doing and am working hard. I had previously had a bad experience with a personal trainer, but Tommy has been brilliant and I could not be happier with my results so far"
Jem W
"I love the variety in my PT sessions. Getting to try running with someone, boxing, lift weights or do circuits has meant I have had lots of choice and found out what types of exercise I really enjoy. It's so much more interesting than doing the same old thing at the gym and I am able to stick with it which is usually a problem for me. I would definitely recommend him."
Danny J
"I complete 2 sessions a week with Tommy and I look forward to each one! He goes above and beyond to tailor each session to my needs and abilities. He encourages me when I need motivating through a firm but fair approach. Tommy has helped me to not only increase my fitness levels, but through his sessions and eating healthy I have now dropped below 30BMI. For me this means the world and increases my IVF success chances, which is why I started PT sessions. I’ve had a few PTs in the past, but Tommy is by far the most caring trainer I’ve encountered, because he genuinely wants to help me in reaching my goals."
Jade B
"Tommy is really supportive and has helped me massively with my confidence in doing exercise. I have asthma and was quite worried about getting out of breath but he was knowledgeable and understanding about this and built my personal plan around my concerns. I never thought I would get to the point I can go for a run and I am very grateful for all his hard work making it possible"
Nico S
"I would highly recommend On track, Tommy the personal trainer went above and beyond to find a routine to suit me and make me feel comfortable in every session. He even did me a routine I was able to do at home so that I could train outside of scheduled sessions at his studio gym"
Ruth L
"I was introduced to Tommy through a work colleague! I have been struggling to lose weight and exercise myself, and needed somebody to give me that push and show me exactly what I needed to work on, that also suited me. Since training with Tommy, I feel so much better, mentally and physically. The exercises he does with me are well suited, and fun and I thoroughly enjoy every session. Tommy is very professional and I would highly recommend him as a PT."
Emma B
Taking that first step is hard for everyone, but Tommy made me feel so comfortable from the very first minute I walked through the door. He paid particular attention to ongoing health issues and made sure my training fit around them. It helps having your own space to train, listen to your own music, and push yourself without judgement. If you're looking to raise your limits with a trainer that genuinely cares, Tommy's your guy.
Josh S

Meet your Trainer

TOMMY

Hi, I'm Tommy. I'm a Personal Trainer based in Royston, Barnsley, and I'm committed to supporting people of all kinds with their health, fitness and nutritional aspirations. If I can give one piece of advice from my many years as a PT, its this: When it comes to fitness, One size does NOT fit all.

I’ve worked with people of many different backgrounds and fitness levels and I know that no two people are the same. That’s why, with OnTrack personal training – it’s all about YOU.

I’ll build you a program to cater to your needs and ambitions, which is designed to overcome your personal barriers to fitness and give you the best chance of achieving your personal fitness goals.

For me, every client is unique and every person has their own challenges and obstacles to overcome, as well as their own aims for their health and fitness.

With ONTRACK, you’re going to be given to tools to succeed and the support to make your fitness dreams a reality.

Work hard. Have fun. Achieve your goals. ONTRACK Personal Training.

Whatever your fitness goals the time to start is now

Make a change Today

The Train Station Gymnasium is a private 1-2-1 fitness studio adaptable customisable to your specific fitness needs. With weight training and cable resistance facilities, space for cardio circuits and HIIT sessions, boxing and MMA equipment, cardio machines and more, this intimate private exercise studio is the perfect environment to start your fitness journey. Equipped with CCTV and first aid equipment, you can feel confident you are safe to push yourself to the limits in your own, private surroundings.

Your fitness

Tailored exercise programs built to suit you to optimise your training

Your space

Private studio where you can feel comfortable to push beyond your limits

Your way

Your specific music, your specific program, your specific equipment

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