Holiday training idea, from the Atlanta personal training

Hello Atlanta group, with the holidays, really hard to keep your shape with Thanks giving and Chistmas. The Strategy is to do physcal exercise everyday, 30 - 40 minutes of Cardio, even things like jumping jacks and jump rope, also good to do abs everyday, I like to do about 250 reps

Exercise program, free wieghts and plyometrics from the Alanta personal trainer, fitness with Jeff

Workout program
Start with 5-15 warmup which can include abs and core work and lite stretching. Please consult your doctor or other health pro before starting any exercise program. This program is designed for healthy people without injury and this program was designed for a 30 year old man, please start slowly and buildup to this program.

reps/wieght
Abs
crunches 80
side crunch 60
bicycle crunch 80
Leg lifts 40
Arm circles 30 forward, 30 backwards
shoulder goal posts 25/ 012
shoulder shrugs 15/25
lunges 50
bicep curl 15/25
bicep hammer curls 15/25
calf raises 35
dumbell rows 25/15
Bench with dumpbells 15/20
Squats 25/15
lat raises 25/12
pushups 10 close grip, 10 wide grip, 10 close grip on knees, 10 wide grip on knees
Leg extension 45/25
Leg curl 55/25
tricep extensions 15/25
Leg extension 45/25
Jumping Jacks, 4 sets 50-100 reps per set for a total of 200-400reps
tricep dips 20
wall pushups close grip 25
Lat pull straight 65/25
Ball ab workout 80
upright rows 25/25
shoulder press 25/12
tricep pull downs 25/25
wall pushups wide grip 25
Shoulder straightups 25/12
Lat pull 45's 65/25
wrist curls 25/10


wall tricep exetensions 20

Personal training, Tennis instruction, looking to barter and trade my serives for Web design.

Hello Group, with the weather getting cold tennis in tapering off, I'm still doing them, mostly during the day times. Also looking looking to barter my services for web design service. If interested please contact me. Thanks....Jeff