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

Straight arms cable pull1Straight arms cable pull2
  • Anchor tubing around something sturdy  at around belly button or chest level.
  • 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
  • Pull   hands back and up  towards your spine  remembering to keep your arms straight, using your shoulder blade
  • Return to starting position
  • Repeat for 12 times with each side
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Front bb suat1Front bb suat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart and position bar across anterior part of shoulder. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
  • Lift chest, shoulders back and tuck chin
  • Tighten abs, activate glutes
  • 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 foot and heel, 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 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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Circles on the ball1Circles on the ball2

  • Place neck and shoulders on a fitness ball with back and hips parallel to the floor
  • Place  a dumbbell in each hand above your chest.
  • Simultaneously start making  big circles using full range of movement
  • Keep your but and abs tight
  • Repeat 12 times
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BB Shoulder press1BB Shoulder press2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back, and head straight forward.
  • Tighten abs, contract glutes
  • Barbell  at shoulder level with overhand grip shoulder width apart 
  • Press the barbell up above your head, exhale on your way up and inhale when lowering bar down .
  • Return to the starting position repeat 12
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One arm one leg DB row1One arm one leg DB 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
  • Lift on leg back and up
  • bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
  • Stabilize by keeping weight on the heel and knee slightly bent 
  • Row dumbbell to your side, pinching shoulder blade in toward the spine as you row
  • Keep abdominals tight throughout exercise and  back leg straight
  • Repeat for 12 times with both sides
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Reverse fly on the ball Black1Reverse fly on the ball Black2
  • Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability
  • Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
  • With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
  • Think about raising elbows not hands.
  • Return to start position
  • Remember to pinch shoulder blades together first and after raise elbows.
  • Don’t bent wrists.
  • Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
  • Repeat 12 times
  • WATCH VIDEO
Flye on the disk1Flye on the disk2
  • Place neck and shoulders on a disc
  • 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 the dumbbells out and away from each other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arms are 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
  • WATCH VIDEO
Stationary Bb Lateral Lunge1Stationary Bb Lateral Lunge2
  • Step to the side  with one foot 2-3 feet
  • Position barbell on your shoulders 
  • 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.
  • Complete 12 reps before repeating with opposite leg. 
  • WATCH VIDEO
DB  front raise Black1DB  front raise Black2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Grasp dumbbells  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 creating letter V
  • Slowly Return to the starting position moving your shoulder blades
  • 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