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

Bb bent over row1Bb bent over row2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Grasp barbell with reverse grip  and bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
  • Row dumbbells to sides, pinching shoulder blades in toward the spine as you row
  • Keep abdominals tight throughout exercise
  • Repeat 12 times
  •  WATCH VIDEO
Db squat1Db squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Grab dumbbells and hold them to your sides.
  • 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
  • WATCH VIDEO
Bb Wakling lunge1Bb Wakling lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • 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 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 20 steps .
  • 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
One arm Db row1One arm Db row2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, activate glutes
  • Grasp dumbbells and bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
  • Row dumbbell to your side, pinching shoulder blade in toward the spine as you row
  • Keep abdominals tight throughout exercise
  • Repeat for 12 times with both sides
  • WATCH VIDEO
Side curl on the ball1side curl on the ball2
  • Roll out onto ball in a prone position. The ball should be under your shins.
  •  Keeping your hips and body parallel to the floor (no sagging of the hips) bring your legs in towards your chest.
  •  Remember to keep your trunk parallel with the floor. 
  •  Now rotate towards your left and repeat back and forth until the desired number of repetitions is met.
  • The ball should pretty much stay in one place. Keep your body in a somewhat straight line and somewhat parallel with the floor. 
  • Keep abs, glutes tight,  rotate your hips  to the side and then return to the starting position.
  • Repeat  12 reps  with each  side
  • WATCH VIDEO
Crunch_arms,legs up1Crunch_arms,legs up2
  • Start by lying on back with hands 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 keep hands above the head . 
  • Keep arms near ears all the time .
  • Exhale as you go up, inhale as you lower back to the floor.
  • Shoulders should come up off the floor only about four inches, and the lower back should remain on the floor at all times.  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 15 times
  • 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
bb lunge on the bench1bb lunge on the bench2
  • 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 forward and up   onto the box with one leg , knee directly over the toes  lower back knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Push through front heel and stand upright, returning  lifted leg to the ground
  • Repeat 12 reps
  • Switch sides and repeat with opposite leg.
  •  Be sure not to raise front heel from box while step down.
  • WATCH VIDEO
Roll on the ball1Roll on the ball2
  • Lie on back on the floor with hands at sides, palms on floor.
  • Place  heels on top of fitness ball with knees slightly bent
  • Tighten abs, contract glutes
  • Lift pelvis off the floor until the knees, hips, and shoulders are aligned
  • Curl ball towards glutes by flexing at the knee. Repeat 12 times while keeping hips off the floor.
  • Slowly lower pelvis to the floor
  • WATCH VIDEO
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