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

Db bent over row1Db bent over 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 dumbbells to sides, pinching shoulder blades in toward the spine as you row
  • Think about using elbows
  • Keep abdominals tight throughout exercise
  • Repeat 12 times
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Plank_twist1Plank_twist2
  • Start by lying face down on the ground, placing elbows and forearms underneath chest
  • Prop yourself up to form a bridge using your toes and forearms
  • Maintain a flat back and do not allow your hips to sag toward the ground
  • Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders.
  • Hold  and then return to the starting position and repeat  for 12-15 times
  • Repeat with the other side.
  • WATCH VIDEO
Incline Alt. db press1Incline Alt. db press2
  •  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 the dumbells at shoulder level and alternate and press the dumbells up above your chest.
  • to press them straight up toward the ceiling. 
  • Remember to keep your hands directly above your elbows during the press phase. 
  • The dumbells should end up directly above your chest. 
  • Return to the starting position and repeat 12 times with each side 
  • WATCH VIDEO
Db Front lunge1Db Front lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp the dumbbells
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate 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
Bend back leg raise1Bend back leg raise2
  • Start by placing an ankle band around your ankles.
  • Stand with hips in neutral      position
  • Chest out, shoulders back and head straight forward
  • Draw abs in, activate glutes
  • Raise your leg back  until there is good resistance and you are still able to keep your hips level.
  • Keep your knee locked and raise your leg from the hip and butt
  • Return to the starting position and repeat for 15 times
  •  Complete the same repetitions on the other side.
  • WATCH VIDEO
One leg ball row1One leg ball row2
  • Stand with feet hip width and knees slightly bent
  • Bend at hips with back straight and knees slightly bent.  Place one hand on ball to support upper body.
  • Hold dumbbell in other hand with a neutral grip and let arm hang straight down, perpendicular to floor
  • Raise one leg and stabilize
  • Keeping elbows close to body, row dumbbell up to side, squeezing shoulder blades together
  • Movement: retract shoulder, contract shoulder blade  , bring elbow up and dumbbell to the chest.
  • Return to start position; repeat 12 times on each side
  • Be sure to keep abs tight and back flat.
  • Don’t raise shoulders to your ears . Indicator : you feel tense in the neck
  •  WATCH VIDEO
One leg DB dead lift1One leg DB dead lift2
  • Grasp the dumbbells  by positioning hands slightly wider than shoulder width grip
  • Bend the knees slightly, shins vertical, hips back and back straight
  • Raise right foot off the ground
  • Bending at the hips, lower torso to approximately parallel to the floor , keeping knee slightly bent and back straight
  • Lower the bar by pushing the hips back, bending only slightly at the knee, unlike when squatting
  • To rise back up, tighten abs and contract glutes and press with your heel to return to a standing position.
  • Keeping back completely straight at all times,  keep dumbbells as close as possible to legs
  • The movement should not be fast but steady and under control, and arms should remain straight
  •  Exhale as you lift bar, keeping your chest up, shoulders retracted,
  •  Inhale as you lower the bar to the floor.
  • Repeat 12 times 
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Bb reverse Lange1Bb reverse Lange2
  • Stand with feet shoulder width apart and hips in neutral position
  • Place barbell on shoulders below the neck
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • 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. Complete 12 reps before repeating with opposite leg.
  • 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
Extention onthe ball_arms up1Extention onthe ball_arms up2
  • Lie face down on a stability ball  with the ball positioned under your hips and your feet on the floor
  • Extend arms above the head
  • Slowly raise your upper body parallel to your hips, raising your shoulders up towards the ceiling
  • Keep arms straight and near your ears.
  • Return to the starting position and repeat
  • You should only raise a couple of inches.
  • Do not forcefully hyperextend or extend past your body’s range of motion to avoid risk of injury
  • Repeat 12 times
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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
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
  • WATCH VIDEO