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

one arm pull on the ball Black1one arm pull on the ball Black2
  • Stand with feet hip width and knees slightly bent
  • Bend at hips with back straight and knees slightly bent.  Place one hand and  knee on ball to support  body. Hold dumbbell in other hand with a neutral grip and let arm hang straight down, perpendicular to floor
  • 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
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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
  • WATCH VIDEO
Crunch on the ball_arms up1Crunch on the ball_arms up2
  • Sit on top of fitness ball with feet placed firmly on the floor
  • Roll bottom half of glutes off the ball by sliding forward,  centering  part of your back under the  belly button on top of   the ball .
  • Place hands above your head
  • Crunch upper body forward and roll ribs  toward hips, exhaling and squeezing as you reach the top
  • Hands have to be placed above the head  during movement all the time . Don't swing them
  • Look up during exercise it prevents from using neck.
  • Use ” tight pants ” technique.
  • Lower back slowly to starting position and repeat
  •  Don’t roll ball, and don't cheat yourself by using momentum!
  • Make sure you do not feel pain in lower back
  • Repeat 15 times .
  • WATCH VIDEO
High db balance lateral squat1High db balance lateral squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Position dumbbells at ear level with overhand grip (palms  facing forward
  • Keeping elbows at a 90-degree angle
  • 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 to the side with one foot 2-3 feet
  • 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 feet and heesl, 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
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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
Dead lift-row combo1Dead lift-row combo2Dead lift-row combo3
  • Start by holding bar in front of you
  • Bending at the hips, lower torso to approximately parallel to the floor , keeping knees slightly bent and back straight
  • Lower the bar by pushing the hips back, bending only slightly at the knees, unlike when squatting
  • To rise back up, tighten abs and contract glutes and press with your heel 
  • Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle. 
  • Row bar to the middle of your stomach , pinching shoulder blades in toward the spine as you row
  • Return to the starting position and repeat 12 times 
  • WATCH VIDEO
Bent over arms raise with med ball1Bent over arms raise with med ball2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Grasp weight with both hands   and bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of the body.
  • Keeping the arms straight  raise them above your head 
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat for 12 times  
  • WATCH VIDEO
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
Front  Db raise on the ball 1Front  Db raise on the ball 2
  • Lie face down on a stability ball so that the ball is under your chest
  • dumbbells in each hand and hanging to floor
  •  Tighten abs, activate glutes
  • Slowly lift chest up, keeping back and neck aligned
  • Keeping the arms straight  raise them above your head creating letter V
  • Slowly Return to the starting position moving your shoulder blades 
  • Repeat 12 times
  • To increase intensity ,bring dumbbells back and up until parallel with the floor,                                        pinching shoulder blades together
Tube butt raise1Tube butt raise2
  • Start in a four point position with your hands and knees on the ground.
  • Grab handles and place the middle of the tube on one foot 
  •  Proceed to kick your leg back and up until you reach full extension.
  • Squeeze your glute muscle while performing this movement.
  • Think about touching celling with your heel.
  •  Repeat 12  reps with each  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