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

One leg high twist1One leg high twist2
  • Start by sitting on the stability ball and hold a dumbell straight out in front of your shoulders. 
  • Tighten abs, activate glutes
  • Once you have maintained your balance then slowly raise the foot  off the floor
  • Now rotate your trunk back and forth brining the dumbell out and up  in front of your face  and keeping one leg off the floor.
  • Remember to rotate shoulders  and not just the arms. To ensure this movement, let head follow arms during rotation. 
  • Continue for 12 times and  repeat with the other leg
Seated high  row1Seated high  row2
  • Anchor tubing around something sturdy on the chest level
  • 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  arms backward, keeping elbows close to body and hands towards your navel by  pinching  shoulders 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

envelope with the ball1envelope with the ball2envelope the the ball3
  • Start by lying on back with hands holding the ball  above your head
  • Raise your legs
  • Tighten abs and activate glutes, keeping lower back firmly on the floor
  • Begin to roll your shoulders off the floor, pushing down hard with lower back  and bring the ball to your feet
  • Grab the ball with feet and lower them to the floor
  • Draw in abs toward your spine, exhale, and raise both legs toward  chest.
  • Grab the ball with hands and lower them down on the floor .
  • Exhale as you go up, inhale as you lower back to the floor.
  • Focus on slow, controlled movement – don’t cheat yourself by using momentum!
  • Look up during exercise it prevents from using neck.
  • Use ” tight pants ” technique.
  • Repeat 10 times
Push ups1Push ups2
  • Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  • Extend legs and place feet at hip width with toes on floor.
  • Start position: Extend the elbows and raise the body off the floor. 
  • Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
  • Return to the start position by extending at the elbows and pushing the body up.
  • Just give it a try :)
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 
Vraise 1Vraise2            
  • Sit in a seated position and place a stability ball between your legs.
  • Tighten abs and activate glutes,
  • Straighten your legs and then bring your knees to your chest and lift the ball off the floor.
  • Return to the starting position.
  • Repeat 15 times .
Front - back Db  raise on the ball1Front - back Db  raise on the ball2Front - back Db  raise on the ball3
  • Lie face down on a stability ball so that the ball is under your chest
  • Dumbbells in each hand and hanging to floor
  • Tighten abs, activate glutes
  • Slowly lift chest up, keeping back and neck aligned
  • Keeping the arms straight  raise them above your head creating letter V
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat 12 times
Stationary  Db Lateral Lunge1Stationary  Db Lateral Lunge2
  • Step to the side  with one foot 2-3 feet
  • Position dumbbells at ear level with overhand grip (palms   facing forward) and elbows  forming 90°bent
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Stabilize
  • Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
  • DO NOT allow  knee to extend past the big toe to prevent injury.
  • Pushing off  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 
Balance lunge+shoulder press1Balance lunge+shoulder press2Balance lunge+shoulder press3
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Position dumbbells at ear level with overhand grip (palms  facing forward
  • Keeping elbows at a 90-degree angle
  • 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 backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • Holding  this position  press hands up above head keeping wrists over the elbows and arms to sides of body at all times
  • Return arms back .
  • Pushing off front heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
Side rotation on the ball1Side rotation on the ball2
  • Lie on your side on a ball and hold a dumbell with your outside hand. 
  •  Start position: Grasp dumbbell and flex elbow at 90° keeping elbow in at side.
  • Forearm should be slightly below parallel to floor.
  •  Rotate arm outward keeping elbow at 90°.
  •  Return to start position.
  • Remember to keep elbow firmly secured to side.
  • Repeat 12 times with each side
Tube front raise1Tube front raise2
  • Step onto tubing with knees slightly bent.
  • Start position: Grasp handles with an overhand grip (palms down) and shoulder width apart.
  • Arms should hang down at sides with elbows slightly bent.
  • Raise handles to front of body at shoulder height keeping elbows only slightly bent.
  •  Return to start position and repeat 12 times 
  •  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.