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

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  
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Medicine Ball Balance reverse Lunge1Medicine Ball Balance reverse Lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Place med,ball  or dumbbell in front of your chest  with  elbows slightly bent
  • 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 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
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. 
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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.
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High db latetal squat1 1High 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
  • 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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Overhead lateral  BB Lunge1Overhead lateral  BB Lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Place barbell above your head
  • 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
Cable reverse flye1Cable reverse flye2
  • 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
  • Secure tube the  at chest height.
  • Start position: Extend arms out in front at shoulder height and grasp each handle with a neutral grip (palms facing each other).
  • With elbows slightly bent pull arms back by squeezing shoulders blades together.
  • return to start position and repeat 12 times
  • Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.
  • WATCH VIDEO
Db split squat1Db split squat2
  • Stand with feet shoulder width apart and hips in neutral position
  • Grab dumbbells   and hold them to your sides.
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Stabilize
  • Step backward with one foot 2-3 feet
  • 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
Push ups1Push ups2
  • Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  • Extend legs and place feet at hip width with toes on floor.
  • 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.
  • Just give it a try :)
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One leg roll on the ball1One leg roll on the ball2
  • Lie on back on the floor with hands at sides, palms on floor.
  • Place  heels on top of fitness ball with knees slightly bent
  • Tighten abs, contract glutes
  • Lift pelvis off the floor until the knees, hips, and shoulders are aligned
  • Raise one foot into the air
  • Curl ball towards glutes by flexing at the knee.
  • Repeat 12 times while keeping hips off the floor.
  • Slowly lower pelvis to the floor
  • Repeat with other leg 
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Bb Wakling lunge1Bb Wakling lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Place barbell on shoulders below the neck
  •  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 forward 2-3 feet, forming a 90° bend at the front hip and knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Push body up and move the back foot beside the front foot. Alternate feet and repeat.
  • 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.
  • Repeat 20 steps .
  • WATCH VIDEO