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

Upright cabel row1Upright 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
  • Slightly bent knees and put your weight on the heels 
  • Grab the ends of the band with one  hand , arm fully   extended
  • Pull arm backward, keeping elbow close to body and hand towards your navel by  pinching  shoulder blades together
  • Return to starting position.
  •  Keep abdominals tight throughout exercise
  • Repeat 12 times
  • WATCH VIDEO
Seated Shoulders Row low pulley1Seated Shoulders Row low pulley2
  • Anchor tubing around leg of sturdy couch or chair
  • Sit on fitness ball in upright position with feet shoulder width apart
  • Draw abs in, activate glutes
  • Grab the ends of the band with one hand with arms fully extended
  • Pull an  arm backward, keeping elbow out and up to body and hand towards your your chin by  moving  shoulders
  • Return to starting position
  • Keep abdominals tight throughout exercise
  • Repeat 12 times
  • WATCH VIDEO
Cable  front raise1Cable  front raise2
  • Anchor tubing around leg of sturdy couch or chair ( you can use cable machine instead at low  pulley)
  • Stand with feet shoulder width apart and hips in neutral  position
  • Lift chest, shoulders back, and tuck chin
  • Draw abs in, activate glutes, weight on the heels
  • Grab the end of the tube with both  hand with arms fully  extended
  • Keeping arm straight ,raise them above your head.
  •  Return to the starting position and repeat 12 times
  • WATCH VIDEO
Side rotation on the ball1Side rotation on the ball2
  • Lie on your side on a ball and hold a dumbell with your outside hand. 
  •  Start position: Grasp dumbbell and flex elbow at 90° keeping elbow in at side.
  • Forearm should be slightly below parallel to floor.
  •  Rotate arm outward keeping elbow at 90°.
  •  Return to start position.
  • Remember to keep elbow firmly secured to side.
  • Repeat 12 times with each side
  • WATCH VIDEO
Curl on the ball1Curl on the ball2
  • Lie face down with chest on the ball.
  • Take your hands and walk forward allowing the ball to roll under your body until part of your legs between knees and feet,  are supported by the ball .
  • Closer to the feet - harder an exercise
  • Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
  • Tighten abs, activate glute
  • Once your body is stabilized in this plank position slowly drive your knees in towards your chest bringing the ball with you.
  • Return to the starting position and repeat. Keep your abs tight and your hips parallel with your body.
  • Repeat 12 -15 reps
  • WATCH VIDEO
Reverse crunch1Reverse crunch2
  • Start by lying on back with hands to your sids on the floor.
  • Raise your legs
  • Tighten abs and activate glutes, keeping lower back firmly on the floor
  • Draw in abs toward your spine, exhale, and raise both legs toward  chest.
  • Pelvic goes to the ribcage.
  • Use "tight pants" technique.
  • Exhale while raising legs and inhale while lowing
  • Return to starting position and repeat.
  • Make sure not to arch back as you lower or raise legs.
  • Repeat 15 times 
  • WATCH VIDEO
Crunch on the ball_with weight1Crunch on the ball_with weight2
  • 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 with weight  above your head
  • Hands have to be placed above the head  during movement all the time . Don't swing them
  • Crunch upper body forward and roll ribs  toward hips, exhaling and squeezing as you reach the top
  • 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
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 
  • WATCH VIDEO
DB reverse Lunge1DB reverse 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 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. .
  •  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
db squat from the bench- arms forward1db squat from the bench- arms forward2
  • Stand  on a box, platform or step ( between 10 and 18 inches high)
  • Lift one  foot off the box  and move it back ,   balancing on one leg
  • Lift chest, shoulders back and tuck chin
  • Place a ball or dumbbell in front of your chest with elbows slightly bent
  • Tighten abs, activate glutes
  • Lower body by flexing at the hips and  knee , as though sitting on chair
  • Move your back  foot as close to the floor as possible , without losing the balance and control
  • Pushing off the heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO
Db lunge+turn1Db lunge+turn2Db lunge+turn3
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp DB and place it in front of your chest with elbows slightly bent
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Stabilize
  • Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • While holding the dumbbell l with both hands out in front of your body rotate your trunk  maintaining the ball position. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
  • Return back and
  • Pushing off front heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO