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

Straight arms raise above the head 1_ballStraight arms raise above the head 2_ball
  • Lie face down on a stability ball so that the ball is under your chest
  • Grasp weight with both hands
  •  Tighten abs, activate glutes
  • Slowly lift chest up, keeping back and neck aligned
  • Keeping the arms straight  raise them above your head
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat 12 times
Push-pull combo1Push-pull combo2Push-pull combo3

  • Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbbells.
  • Proceed into a pushup and then extend your arms into a completed pushup. 
  • Then row one dumbell up to chest level and return to the ground. Repeat with the other arm.
  • This is considered one repetition.
  • Repeat this cycle until all repetitions are completed. 
  • Make sure you keep your abs tight and back flat throughout this movement.
  • Repeat 10 times with each side 
Db Circals 1Db Circals 2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Keeping the arms straight  raise them above your head
  • Simultaneously start making big circles using full range of movement ,
  • moving your shoulder blades
  • Repeat 12 times


Side plank1Side plank2

  • Start : lay on the floor  on one side. Your elbow has to be under the shoulder.
  • Draw in abs toward your spine.
  • Raise your body using one forearm and feet.  Your only floor  contact points should be your feet and elbow.
  • Hold for 15 sec and repeat with other side
  • To increase intensity: hold  , then return to the starting position and repeat  for 12-15 times
Balance Side bb step up1Balance Side bb step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Place a barbell on you shoulders
  • Tighten abs, activate glutes
  • Step up laterally  onto the box with one leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg 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. 
balance leg raise on the ball1balance leg raise on the ball2
  • Starting Position: Lie supine on stability ball.
  • Place neck and shoulders on a fitness ball with back and hips parallel to the floor
  • Tighten abs, activate glutes
  • Once you have maintained your balance then slowly raise the foot  off the floor , hold and return to starting position. 
  • Repeat  12-15 times with each leg
Flye on the ball1Flye on the ball2
  • Sit in an upright position on a ball with a dumbbell in each hand. (You   may rest each DB on the corresponding thigh.)
  • Start position: Lie on back on ball and bring the dumbbells to your shoulders.
  • 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.
  • Return to the starting position and repeat 12 times
  • To end the exercise, place dumbbells on shoulders and return to the seated upright position.
  • Keep abs and glutes tight at all times.
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
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 
Split Bb Squat on thr disk1Split Bb Squat on thr disk2
  • Stand with one foot on the dick
  • Step backward with one foot 2-3 feet
  • Grab dumbbells   and hold them to your sides.
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Stabilize
  • 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. 
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