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
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Reverse crunch_ball1Reverse crunch_ball2
  • Start by lying on back with hands to your sides on the floor
  • Place Fitness ball between you feet
  • Draw in abs toward your spine, exhale, and raise both legs toward chest, keeping  back firmly on floor
  • Pelvic goes to the ribcage.
  • Return to starting position and repeat
  • Exhale while raising legs and inhale while lowing
  • Make sure not to arch back as you lower or raise legs. Remember  no pain in the low back
  • Don’t swing legs
  • Repeat 15 times 
  • WATCH VIDEO
Tube shoulder raise1Tube shoulder raise2
  • Step onto tubing with  knees slightly bent.
  • Start position: Grasp handles with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.
  • Raise handles to side of body at shoulder height keeping elbows only slightly bent.
  • Remember to pinch shoulder blades together first and after raise elbows.
  • Don’t bent wrists.
  • Think about raising elbows not hands.
  • Return to start position and repeat 12 times
  • 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
  • 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
  • Switch sides and repeat with opposite leg.
  • Be sure not to raise front heel from box while step down.
  • Return lifted leg to the ground do 12 reps with each side
  • WATCH VIDEO
One arm front lunge1One arm front lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp dumbbells
  • Position one dumbbell at ear level with overhand grip (palm   facing forward) and elbows  forming 90°bent
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • 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
One leg squat1One leg squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Raise one foot off the ground, balancing on one leg
  • Stabilize
  • Lower body by flexing at the hips and knee, as though sitting on chair
  • Lower body until thighs are parallel to floor
  • Return to start position by pushing with heel and butt , keeping head and back straight in a neutral position and abdominal muscles tight.
  •  Keep weight over the heel, not the toes, and do not allow knee 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 knee stay over the feet.
  • Repeat 12 times with each leg
    WATCH VIDEO
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
Side plank arm up1Side plank arm up2
  • Start : lay on the floor  on one side. Your elbow has to be under the shoulder.
  • Draw in abs toward your spine.
  • Raise your body using one forearm and feet.  Your only floor  contact points should be your feet and elbow.
  • Holding this position raise your outside arm keeping it straight.
  • Hold for 15 sec and repeat with other side
  • To increase intensity: hold  , then return to the starting position and repeat  for 12-15 times
  • WATCH VIDEO
One arm shoulder press1One arm shoulder press2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders in and tuck chin
  • Tighten abs, activate glutes
  • Position  dumbbells  at ear level with overhand grip (palms facing forward)
  • Keeping elbows 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
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 .
  • WATCH VIDEO
Db cross step up1Db 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
  • Grasp dumbbells and let arms hang down at 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 move the back foot beside the front foot
  • 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