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

Plank on the ball1Plank on the ball2
  • Start by forming a parallel plank position with both feet on the ground and your hands on top of the stability ball, fingers pointing straight ahead, and aligned at the nipple line.
  • Place hands slightly wider than shoulder width
  •  Start position: Extend your arms
  • Holding this parallel position bent your knees  maintaining the plank position.
  • Maintain a flat back and do not allow your hips to sag toward the ground
  • Keep abs, glutes tight, and your hips level with the rest of your body.
  • Do 15 times
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High db squat on the disks1High db squat on the disks2
  • 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
  • Lift chest, shoulders back and tuck chin
  • Tighten abs, activate glutes
  • 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 foot and heel, 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
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bent over reverse flye1bent over reverse flye2
  • Stand with feet hip width and knees slightly bent.
  • Secure tube the  at chest height.
  • Start position: Extend arms out in front at shoulder height and grasp each handle with a neutral grip (palms facing each other).
  • Bend at hips with back straight and knees bent .
  • With elbows slightly bent pull arms back by squeezing shoulders blades together.
  • Return to start position , repeat 12 times
  • Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.
  • WATCH VIDEO
Medicine Ball Balance reverse Lunge1Medicine Ball Balance reverse Lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Place med,ball  or dumbbell in front of your chest  with  elbows slightly bent
  • 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
One arm one leg touch1One arm one leg touch2
  • Stand with feet shoulder width apart and hips in neutral    position
  • Lift chest, shoulders back, and  head forward
  • Draw abs in, activate glutes
  • Grab top of the dumbbell with  right arm  fully extended
  • Raise right foot off the ground
  • In controlled manner, bend from the hip joint (by pushing the hips back ) only    slightly bending the knees, unlike when squatting  and low  your torso above parallel to the floor
  • Touch floor with dumbbell , stabilize, the arm should remain straight.
  • Push with heel return to starting position.
  • Be sure to keep abs and glutes tight at all times
  • Watch for proper knee alignment - do not let front knee extend     past big toe or deviate laterally or medially
  • Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
  • Repeat  12 with each side
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Balance arm raise on the ball1Balance arm raise on the ball2

  • Lie face down with chest on the ball.
  • Take your hands and walk forward allowing the ball to roll under your body until  your legs  are supported by the ball .
  • Closer to the feet - harder exercise .
  • Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
  • Tighten abs, activate glutes
  • Extend one arm forward Keeping it  straight
  • Maintain a flat back and do not allow your hips to sag toward the ground 
  • When your arm is parallel to the floor return to the starting position.
  • Focus on slow, controlled movement – don’t cheat yourself by using momentum
  • Repeat 12 times with each side.
  • WATCH VIDEO
High Dm Walking Lunge1High Dm Walking Lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Position dumbbells at ear level with overhand grip (palms   facing forward) and elbows  forming 90°bent
  •  Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Stand with feet shoulder width apart and hips in neutral position
  • 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 forward 2-3 feet, forming a 90° bend at the front hip and knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Push body up and move the back foot beside the front foot. Alternate feet and repeat. 
  • 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.
  • Repeat for 20 steps
  • WATCH VIDEO
Bb overhead squat1Bb overhead squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place barbell above the head.
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes.
  • Stabilize
  • 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 
  • WATCH VIDEO
BB squat from the bench1BB squat from the bench2
  • Stand  on a box, platform or step ( between 10 and 18 inches high)
  • Lift one  foot off the box  and move it back ,   balancing on one leg
  • Lift chest, shoulders back and tuck chin
  • Place a barbell on you shoulders
  • Tighten abs, activate glutes
  • Lower body by flexing at the hips and  knee , as though sitting on chair
  • Move your back  foot as close to the floor as possible , without losing the balance and control
  • Pushing off the heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
  • 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

Crunch on the ball1Crunch on the ball2

 

  • Sit on top of fitness ball with feet placed firmly on the floor
  • Roll bottom half of glutes off the ball by sliding forward, centering  part of your back under the  belly button on top of   the ball .
  • Place hands on your chest
  • Crunch upper body forward and roll shoulders toward hips, exhaling and squeezing as you reach the top
  • Lower back  slowly to starting position and repeat
  • Look up during exercise it prevents from using neck.
  • Use ” tight pants ” technique.
  • Don’t roll ball, and don't cheat yourself by using momentum!
  • Make sure you do not feel pain in lower back
  • Repeat 15 times for 3 sets 
WATCH VIDEO