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Bodyweight Chest exercises for strength that you can do from home.

Mar 30, 2020

The world is in a pandemic and we are all stuck at home.

So we have put together some bodyweight workouts that you can do whilst you're stuck indoors.

In this video we have included some chest and shoulder exercises that will help replicate weights training for strength.

Let us know how you find the home fitness exercises.

Francis Sprenger.





You can now sign up to our 28 day home workout challenge where we will be constantly adding new home workouts for you to do and you also have the chance of winning £100 every single month by workout out. Sign up here:




** FSR ONLINE FITNESS ** You can claim a free months membership to our online gym with live streaming fitness classes here:




** FSR...

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Bodyweight back exercises for strength that you can do from home.

Mar 29, 2020

Back is always one of the hardest muscle groups to hit without the use of weights.

As we are stuck inside for the foreseeable future with Covid 19, I have put together some body weight back exercises that you can can do from home.

These exercises are strength based and will help replicate the use of weights.

Check the video out and let us know how you find them.



You can now sign up to our 28 day home workout challenge where we will be constantly adding new home workouts for you to do and you also have the chance of winning £100 every single month by workout out.

Sign up here:




FSR Personal training

Personal Trainers in Sheffield


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Exercise to help work on your bingo wings!

Feb 27, 2020

Our Sheffield based personal trainer Fran shows you how to do single arm cable pull downs that help work on your bingo wings (triceps).

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10 Benefits of Hiring a Personal Trainer Sheffield

Feb 20, 2020

10 Benefits of Hiring a Personal Trainer - Sheffield

Francis Sprenger Personal Trainer Sheffield


Going into a gym for the first time can be a scary thing especially if you've never been to a gym before and it's normal to go through periods of low motivation. Hiring a personal trainer can help you to get past any obstacles you may have. Getting a personal trainer may be new grounds for you and may seem expensive at first glance, in reality that’s not the case. Personal training can suit all personalities, goals, and budgets. Consider these 10 benefits of hiring a personal trainer:


  1. Education

    Being educated while exercising is essential in maximizing effectiveness and reducing risk of injury. A personal trainer will teach you everything you need to know about exercising. They will put together the perfect routine to help you achieve your goals, demonstrate the correct posture for each exercise.


  2. Motivation

    Exercising can be a hassle...

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Finding the best personal trainer for you in Sheffield

Feb 02, 2020

Finding the right personal trainer for you in Sheffield can be a difficult task! Once you've decided that you would benefit from a PT you will have many questions on who to book. Do you pick a male or female personal trainer? Do you pick a trainer who's in the best shape? or has the best knowledge? Or has the best reviews?

Some points you have to decide for yourself but hopefully the following helps you find the right personal trainer for you.

The do's and don't's of finding a the best personal trainer for you.


Do check out the trainers social media, to get a better feel for who they are. If they are on the piss every other night maybe they are not right for you.

Do check out online reviews for the trainers and even go as far as messaging someone who has reviewed to get a real representation of that trainer.

Do (if you are at the same gym) observe their sessions, see if they are constantly on their phone in sessions. See if the client looks like they are motivated and...

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Say hello to our female Personal trainer Nory

Jan 19, 2020

Say hello to Nory Sike 

Nory is a yoga teacher and one of our personal trainers based at TFC Sheffield gym in Sheffield city centre.

She is an amazing female personal trainer who specialises in pain free exercise.

Nory started her journey as a professional athlete competing for her country Hungary.

After a horrible accident put her in hospital and stopped her from being able to exercise she underwent years of physical rehabilitation work.

She now wants to use the skills and knowledge that she has gained and help people exercise without the worry of pain.

If you would like to book a consultation with Nory click on the 'book' button on this page or send an enquiry to [email protected] .


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How to lose 9 inches and 22 lbs in 28 days.

Jan 16, 2020

28 days - 22 lbs down - 9 inches lost

A huge well done to Lucy!

Lucy took part in a challenge that FSR Personal Training ran last year which involved doing 12 minute home workouts every day for 28 days.

Now we do NOT promote rapid results in general as it’s hard to sustain but we wanted to test run our methods of short 12 minute workouts and see what results they provide... and WOW the team did well, especially Lucy!

So how can such short workouts provide results like this when others are spending over an hour a day in the gym seeing little to no results?

Well we can’t share everything (we charge for that) but one of the main key points is consistency.

Most people are only ‘on it’ 3-4 days a week and sabotage their results on the other 3-4 days meaning that 12-16 days a month are spent sabotaging results.

Once consistency is added your body works like the nitrous boost button has been pressed and starts changing at an unbelievable rate!!!

Fix your...

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Are you being unrealistic with your new year fitness goals?

Jan 14, 2020


'' Here’s a photo of my own personal transformation, the reason I’m posting this is because you’re more likely to listen to what I have to say after seeing me go from out of shape to shredded.

It’s the new year and you’re ready to smash your goals in life and in the gym, great!

But what’s not great is how unrealistic your goals are.... if you have not trained at all for the last 6 months then do not set yourself the goal of training 7 days a week and trying to lose 3 stone in a month.

It’s just not going to happen, you’ll last 2-3 weeks max and because you can’t commit to 7 days anymore because life got in the way you’ll use this as an excuse to stop going all together.

I've seen it happen many many times.

I have personally changed my body rapidly many times over the years going from 17.5 To 12.5 stone in as little as 11 weeks. I have trained bikini competition champions and physique athletes to shred up quickly...

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Don't do it!

Oct 08, 2019

If it’s too difficult don’t do it....

Not really the words you’d expect to hear from someone who motivates people for a living.

But seriously if it’s difficult don’t do it, or to word it more accurately, you won’t do it.

If it’s not something that you can / will consistently keep in your routine, don’t add it in to start with.

I’ve seen it many a time:

- I’m going to train twice a day every day

- I’m cutting out all carbs

- I’m only eating foods that begin with a Z

Your Intentions are good but you’re only human and if it doesn’t fit with your lifestyle / in your ongoing routine then it’s not going to work.

Hard work is great but I prefer smart work.

Write down the points you need to improve, implement a smart strategy into your life and take small continuous steps.

It can be as simple as:

- do 10 press ups a day

- have one less slice of bread a day

- go to the gym every Monday

And then once...

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Are you too busy?

Oct 08, 2019

Getting in shape for someone in the fitness industry is easy, it’s a simple process, you workout every day and eat the right amounts continuously, that really is it, nothing complicated and it’s literally your job to be in shape.

Most (not all) trainers are young, live at home with their parents and have a pretty easy schedule.

They spend most of their time posting lion memes as they get out of bed at 11am for their first training session of the day.

Now for the every day person it’s a bit different, you have other priorities than the gym. Between work, family, kids and social events you can get a bit tied up, it’s not as simple as being a gym robot who follows the training and diet plans to a tee.

So you can imagine how a mum of 3 who’s done over 50 hours in her 2 jobs this week and still has poop on her arm from changing the baby for the fifth time today doesn’t want to hear the personal trainer preach about ‘how she does have time to...

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