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

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
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BB pull over on the ball Black1BB pull over on the ball Black2
  • Sit in upright position on ball with feet flat on floor
  • Walk feet forward, allowing ball to roll underneath your neck and shoulders Raise hips to create a “table top” position parallel to floor
  • Place barbell on chest with hands in an overhand grip
  • Start position: extend elbows and raise bar  above head, even with the eye-line
  • With elbows slightly bent, lower bar  back behind head to slightly below head level
  • Return to start position
  • Repeat 12 times
  • Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock your elbows.
  •  If maintaining stability is difficult, lower hips below parallel until stability is established.
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Bb Cross step up1Bb 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
  • 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 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.
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Bb overhead squat1Bb overhead squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place barbell above the head.
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes.
  • Stabilize
  • 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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Db squat - twist1Db squat - twist2
  • Stand with feet shoulder width apart and hips in neutral  position
  • Chest out, shoulders back and head straight forward
  • Start by holding dumbbells at knee level in a semi-squat position.
  • Rotate your trunk and extend your knees while raising hands towards the opposite shoulder. Keep your arms straight during this movement.
  • Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation.
  • Return to the starting position and repeat for 12 repetitions.
  • Repeat with the other side
  • Don’t bend your back keep it straight.
  • Draw abs in, exhale while raising .
  • Repeat 12 reps with each side .
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BB Chop 1BB Chop 2BB Chop 3
  • Stand with feet shoulder width apart and hips in neutral    position
  • Lift chest, shoulders back, and  head forward
  • Draw abs in, activate glutes
  • Grasp the barbell by positioning hands slightly wider than shoulder width grip
  • Bend the knees slightly, shins vertical, hips back and back straight
  • 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
  • In one continuous motion, bring barbell  up above your head
  • Focus on slow, controlled movement – don’t cheat yourself by using momentum
  • Slowly return to starting position
  • Repeat  12 reps 
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One arm Flye on the disk1One arm Flye on the disk1
  • Place neck and shoulders on a dick
  • Lift pelvis off the floor until the knees, hips, and shoulders are aligned
  • Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
  • Keeping the elbows slightly bent, lower one arm out and away from  other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arm is  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.
  • Repeat 12 times with each side 
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Plank_leg hold
  • Start by lying face down on the ground, placing elbows and forearms underneath chest
  • Tighten abs and activate glutes,
  • 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
  • Keep abs and glutes tight
  • Raise one foot up
  • Hold for 15 seconds or until you can no longer maintain a flat bridge
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Kneeling push up on med1Kneeling push up on med2
  • Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  •  Place  one hand on top of the medicine ball; 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 12 reps 
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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
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Straight arms back raise on the ball1Straight arms back raise on the ball 2
  • Start by lying on the chest  on fitness ball, dumbbells in each hand and hanging to floor
  • Tighten abs, activate glutes
  • Slowly lift chest off the ball, keeping back and neck aligned; hold
  • While holding this position , bring arms around to the side of the body, and pinch shoulder blades together
  • creating  letter V
  • Repeat 15 times 
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