We won't win the fight with aging , but we will die trying !

Db lunge+turn1Db lunge+turn2Db lunge+turn3
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp DB and place it in front of your chest with elbows slightly bent
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Stabilize
  • Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • While holding the dumbbell l with both hands out in front of your body rotate your trunk  maintaining the ball position. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
  • Return back and
  • Pushing off front heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO
Balance One leg flye on the ball1Balance One leg flye on the ball2
  • Sit in an upright position on a ball with a dumbbell in each hand. (You   may rest each DB on the corresponding thigh.)
  • Start position: Place neck and shoulders on a fitness ball
  • bring the dumbbells to your shoulders.
  • Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
  • Lift one leg off the floor and keep it parallel
  • Stabilize
  • Keeping the elbows slightly bent, lower the dumbbells out and away from each other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arms are parallel to slightly past parallel to the ground
  • Think about moving elbows not hands.
  • Keep dumbbells above elbows during movement . 
  • Return to the starting position and repeat.
  • To end the exercise, place dumbbells on shoulders and return to the seated upright position.
  • Keep abs and glutes tight at all times.
  • WATCH VIDEO

 

Side plank1Side plank2

  • Start : lay on the floor  on one side. Your elbow has to be under the shoulder.
  • Draw in abs toward your spine.
  • Raise your body using one forearm and feet.  Your only floor  contact points should be your feet and elbow.
  • Hold for 15 sec and repeat with other side
  • To increase intensity: hold  , then return to the starting position and repeat  for 12-15 times
  • WATCH VIDEO
reverse flye on the ball1reverse flye on the ball2
  • Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability
  • Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
  • With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
  • Think about raising elbows not hands.
  • Remember to pinch shoulder blades together first and after raise elbows.
  • Don’t bent wrists.
  • Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
  • Return to start position and repeat 12 times
  • WATCH VIDEO
Reverse grip front raise1Reverse grip front raise2
  •  Step onto tubing with  knees slightly bent.
  •  Start position: Grasp handles with a reverse grip (palms up ) and shoulder width apart.
  • Arms should hang down at sides with elbows slightly bent.
  •  Raise handles to front of body to shoulder eyes height  keeping elbows only slightly bent.
  •  Return to start position.
  •  Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.
  • Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
  • Repeat 12 times
  • WATCH VIDEO
Prone press on the ball1Prone press on the ball2
  • Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability
  • Start position: Hold DB’s in each hand with neutral grip
  • Raise  elbows the shoulder level  and keeping  90 degree bent .
  • Hold dumbbells  in each hand with palms facing down. 
  • With elbows bent press straight out parallel with the floor like punching air
  • Return to start position and repeat 12 times
  • Remember to keep head in a neutral position
  • WATCH VIDEO
Db Front lunge1Db Front lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp the dumbbells
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Step forward  with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Pushing off front heel, raise to starting position. 
  •  Remember to keep head and back upright in a neutral position.          
  • Shoulders and hips should remain squared at all times.
  • Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
  • Back knee should not come in contact with floor.
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO
One arm flye on the ball1One arm flye on the ball2
  • Sit in an upright position on a ball with a dumbbell in each hand. (You   may rest each DB on the corresponding thigh.)
  • Start position: Lie on back on ball and bring the dumbbells to your shoulders.
  • Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
  • Keeping the elbows slightly bent, lower one arm  out and away from  other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arm is parallel to slightly past parallel to the ground
  • Think about moving elbows not hands.
  • Keep dumbbells above elbows during movement .
  • Return to the starting position and repeat.
  • To end the exercise, place dumbbells on shoulders and return to the seated upright position.
  • Keep abs and glutes tight at all times.
  • Repeat 12 times with each side .
  • WATCH VIDEO
One leg BB dead lift1One leg BB dead lift2
  • Grasp the barbell by positioning hands slightly wider than shoulder width grip
  • Bend the knees slightly, shins vertical, hips back and back straight
  • Raise right foot off the ground
  • Bending at the hips, lower torso to approximately parallel to the floor , keeping knee slightly bent and back straight
  • Lower the bar by pushing the hips back, bending only slightly at the knee, unlike when squatting
  • To rise back up, tighten abs and contract glutes and press with your heel to return to a standing position.
  • Keeping back completely straight at all times,  keep barbell as close as possible to legs
  • The movement should not be fast but steady and under control, and arms should remain straight
  • Exhale as you lift bar, keeping your chest up, shoulders retracted,  
  • Inhale as you lower the bar to the floor.
  • Use a mirror to insure correct technique
  • Repeat 12 times with each side 
  • WATCH VIDEO
Reverse fly on the ball Black1Reverse fly on the ball Black2
  • Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability
  • Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
  • With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
  • Think about raising elbows not hands.
  • Return to start position
  • Remember to pinch shoulder blades together first and after raise elbows.
  • Don’t bent wrists.
  • Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
  • Repeat 12 times
  • WATCH VIDEO
DB twist1DB twist2
  • Stand with feet shoulder width apart and hips in neutral    position
  • Chest out, shoulders back and head straight forward
  • Start by holding dumbbells at hip  level
  • Rotate your trunk and extend your knees while raising hands towards the opposite shoulder. Keep your arms straight during this movement.
  • Return to the starting position and repeat for 12 repetitions.
  • Repeat with the other side
  • Remember to rotate shoulders and hips and not just the arms.
  • To ensure this movement, let head follow arms during rotation. 
  • Don’t bend your back keep it straight.
  • Draw abs in, exhale while raising .
  • Repeat 12 times with each side
  • WATCH VIDEO