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

Elevated push up on the ball1Elevated push up on the ball2
  • Lie face down on a ball with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  • Place hands slightly wider than shoulder width
  •  Start position: Extend your arms and place feet at hip width with toes positioned onto a secure bench or chair.
  •  Lower your body (legs, hips, trunk, and head).
  •  Return to the start position by extending at the elbows and pushing the body up. 
  • Remember to keep the head and trunk stabilized in a neutral position by contracting your abs .
  • Repeat 12 reps .
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Straight arms raise above the head 1_ballStraight arms raise above the head 2_ball
  • Lie face down on a stability ball so that the ball is under your chest
  • Grasp weight with both hands
  •  Tighten abs, activate glutes
  • Slowly lift chest up, keeping back and neck aligned
  • Keeping the arms straight  raise them above your head
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat 12 times
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DB Press on the ball1DB Press on the ball2
  • Place neck and shoulders on a fitness ball with back and hips parallel to the floor
  • Start with a dumbbell in each hand and arms extended up toward ceiling
  • Bend elbows and lower until even with chest, keeping elbows at about 90 degrees and wrists directly above elbows
  • Return to starting position.
  • Be sure to keep abs and glutes tight.
  • Repeat 12 times 
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One arm seated Row1One arm seated Row2
  • Anchor tubing around leg of sturdy couch or chair
  • Sit on fitness ball in upright position with feet shoulder width apart
  • Draw abs in, activate glutes
  • Grab the ends of the band with one hand with arms fully extended
  • Pull an  arm backward, keeping elbow close to body and hand towards your navel by  pinching  shoulder blades together
  • Return to starting position.
  •  Keep abdominals tight throughout exercise
  • Don’t raise shoulders to your ears . Indicator : you feel tense in the neck
  • Repeat 12 times with both sides
  • WATCH VIDEO
BB front lunge1BB front lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Place barbell on shoulders below the neck
  • 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
BB straight arm raise1BB straight arm raise2
  • Grasp the barbell by positioning hands with shoulder width
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Keeping the arms straight  raise them above your head 
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat for 12 times  
  • WATCH VIDEO
Balance lateral bb squat1Balance lateral bb squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place barbell on shoulders below the neck
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Step to the side with one foot 2-3 feet
  • Lower body by flexing at the hips and knees, as though sitting on chair
  • Lower body until thighs are parallel to floor
  • Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
  • Keep weight over the middle of feet and heesl, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
  • Upper body can flex forward at the hips slightly during movement.    
  • Be sure to “sit back” so that knees stay over the feet.
  • Repeat 12 times with each side 
  • WATCH VIDEO
Reverse crunch1Reverse crunch2
  • Start by lying on back with hands to your sids on the floor.
  • Raise your legs
  • Tighten abs and activate glutes, keeping lower back firmly on the floor
  • Draw in abs toward your spine, exhale, and raise both legs toward  chest.
  • Pelvic goes to the ribcage.
  • Use "tight pants" technique.
  • Exhale while raising legs and inhale while lowing
  • Return to starting position and repeat.
  • Make sure not to arch back as you lower or raise legs.
  • Repeat 15 times 
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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
Plank_leg hold
  • Start by lying face down on the ground, placing elbows and forearms underneath chest
  • Tighten abs and activate glutes,
  • Prop yourself up to form a bridge using your toes and forearms
  • Maintain a flat back and do not allow your hips to sag toward the ground
  • Keep abs and glutes tight
  • Raise one foot up
  • Hold for 15 seconds or until you can no longer maintain a flat bridge
  • WATCH VIDEO
Overhead balance bb lunge1Overhead balance bb lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Place barbell above your head
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  •  Step backward 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