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

Bent over cabel row1Bent over cabel row2
  • Anchor tubing around leg of sturdy couch or chair
  • Stand with feet shoulder width apart and hips in neutral    position
  • Lift chest, shoulders back, and tuck chin
  • Draw abs in, activate glutes
  • Grab the ends of the band in each hand with arms fully  extended and bend at the waist until chest is at a 45-degree angle to the ground
  • Stabilize
  • Pull both arms backward, keeping elbows close to body and hands towards your navel, pinching  shoulder blades together
  • Return to starting position.
  • Repeat 12 times 
  • WATCH VIDEO
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
  • 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
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 
  • WATCH VIDEO

Cross bb balance step up1Cross bb balance 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
  • Place a barbell on you shoulders
  • 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
Cable squat1Cable squat2
  • Anchor tubing around leg of sturdy couch or chair
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Draw abs in, contract glutes
  • Grab the ends of the band in each hand with arms fully  extended
  • Bending at the hips and knees, lower body until thighs are parallel to the ground.
  •  DO NOT allow knees to extend past the big toes. Pretend like you are going sit in to the chair.
  • Keep weight over the middle of foot and heel, not the toes.
  • Don’t bend your elbows while squatting
  • Return to start position and repeat 12 times
  • 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
Incline onе arm press 1Incline onе arm press 2
  • Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
  • Start with a dumbbell in each hand and arms extended up toward ceiling
  • Bend one  elbow and lower until even with chest, keeping elbow at about 90 degrees and wrists directly above elbows
  • Return to starting position.
  • Be sure to keep abs and glutes tight.
  • Repeat 12 times with each side 
  • WATCH VIDEO
 Side db step up1Side db 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 onto the box with left  leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg 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
Db bench lunge1Db bench lunge2
  • Put one foot on a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Hold dumbbells to your sides
  • Tighten abs, activate glutes
  • Step backward with one foot 2-3 feet  with one leg , keeping 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,
  • Repeat  12 reps
  • Switch sides and repeat with opposite leg.
  • Be sure not to raise front heel from box while step down.
  • WATCH VIDEO

Kneeling push up1Kneeling push up2

  • Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  •  Knees on the ground
  •  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.
  • Repeat 10-12 times 
  • WATCH VIDEO