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

Pilates training, Background and exercise info

The Pilates Method of body conditioning was developed by German Joseph Pilates more than 70 years ago. For many years, Pilates training remained a well-kept secret in the world of dance and the performing arts. In recent years the growing interest in "mind/body" exercise has brought Pilates concepts to the forefront of fitness training. At Fitness with Jeff incorporates these techinques into my workout & personal training programs, These exercises are low impact & impactful.
The Pilates Method comprises more than 500 exercises, performed as a mat-based workout or using special resistance equipment developed by Joseph Pilates and emphasizing spring resistance.
The central concept of Pilates training is strengthening the so-called "Powerhouse" or core of the body - the deep abdominal muscles, buttock muscles and the muscles around the spine. A training program based on Pilates will stabilize the pelvis and shoulder girdle, stretching and strengthening the entire body with movement initiating from "the center".