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

Tube squat twist1Tube squat twist2
  • Position pulley at low level  height.
  • Stand with feet shoulder width apart and hips in neutral       position
  • Chest out, shoulders back and head straight forward
  • Start by holding a handle at knee level in a semi-squat position.
  • Rotate your trunk and extend your knees while raising the hands towards the opposite shoulder. Keep your arms straight during this movement.
  • Remember to rotate shoulders and hips and not just the arms. 
  • To ensure this movement, let head follow arms during rotation.
  • Repeat with the other side
  • Don’t bend your back keep it straight.
  • Draw abs in, exhale while raising
  • Return to the starting position and repeat for 12 repetitions with each side
  • WATCH VIDEO
Db balance cross step up1Db balance cross step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high) with your left side
  • Lift chest, shoulders back and tuck chin
  • Hold dumbbells to your sides
  • Tighten abs, activate glutes
  • Step up laterally  onto the box with right leg ,(cross step)  knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  •  Stabilize
  • Return lifted leg to the ground do 12 reps
  • Switch sides and repeat with opposite leg.
  • Be sure not to raise front heel from box while step down.
  • WATCH VIDEO
High side twist1High side twist2
  • Stand with feet shoulder width apart and hips in neutral   position
  • Chest out, shoulders back and head straight forward
  • Start by holding a medicine ball at knee level in a semi-squat position.
  • Rotate your trunk and extend your knees while raising the ball up towards the opposite shoulder. Keep your arms straight during this movement.
  • 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.
  • You can use dumbbell instead of ball.
  • Draw abs in, exhale while raising the ball.
  • Return to the starting position and repeat for 12 repetitions.
  • Repeat with the other side 
  • WATCH VIDEO
One arm one leg shoulder press1One arm one leg shoulder press2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders in and tuck chin
  • Tighten abs, activate glutes
  • Bend knee and lift right leg until thigh is parallel to floor
  • Position a dumbbell (or ball)  at ear level with overhand grip (palms  facing forward
  • Keeping elbow at a 90-degree angle, press hand up above head keeping wrist over the elbow and arm to side of body at all times
  • Return to starting position and repeat 12 times with each side
  • Keep your balance with your torso not your foot
  • 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 
  • WATCH VIDEO
Curl on the ball1Curl 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 part of your legs between knees and feet,  are supported by the ball .
  • Closer to the feet - harder an 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 glute
  • Once your body is stabilized in this plank position slowly drive your knees in towards your chest bringing the ball with you.
  • Return to the starting position and repeat. Keep your abs tight and your hips parallel with your body.
  • Repeat 12 -15 reps
  • WATCH VIDEO
Balance Side bb step up1Balance Side bb step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Place a barbell on you shoulders
  • Tighten abs, activate glutes
  • Step up laterally  onto the box with one leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Return lifted leg to the ground do 12 reps
  • Switch sides and repeat with opposite leg.
  •  Be sure not to raise front heel from box while step down. 
  • WATCH VIDEO
Push up-legs on the ball1Push up-legs 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 glute
  • Once your body is stabilized in this plank position
  • Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
  • Return to the start position by extending at the elbows and pushing the body up.
  • Repeat 10-12 times
  • WATCH VIDEO
bb step up ( leg back)1bb step up ( leg back)2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Place a barbell on you shoulders
  • Tighten abs, activate glutes
  • Step up onto the box with one leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and lifting opposite leg  back and up , contracting your buttocks
  • Stabilize
  • Return lifted leg to the ground do 12 reps
  • Switch sides and repeat with opposite leg.
  •  Be sure not to raise front heel from box while step down.
  • WATCH VIDEO
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
  • 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 reps with each side .
  • WATCH VIDEO