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

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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One arm Db row1One arm 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 and bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
  • Row dumbbell to your side, pinching shoulder blade in toward the spine as you row
  • Keep abdominals tight throughout exercise
  • Repeat for 12 times with both sides
  • WATCH VIDEO
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
  • WATCH VIDEO
Crunch1Crunch2
  • Lie flat on back with feet flat on the ground
  • Cross arms across chest
  • Tighten abs and activate glutes, keeping lower back firmly on the floor
  • Begin to roll your shoulders off the floor, pushing down hard with lower back
  • Exhale as you go up, inhale as you lower back to the floor.
  •  Shoulders should come up off the floor only about four inches, and the lower back should remain on the floor at all times.  Focus on slow, controlled movement – don’t cheat yourself by using momentum!
  • Look up during exercise it prevents from using neck.
  • Use ” tight pants ” technique.
  • Repeat 15 times . 
  •  WATCH VIDEO
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
  • WATCH VIDEO
Tube dead lift1Tube dead lift2
  • 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  head forward
  • Draw abs in, activate glutes
  • Grab the ends of the band in each hand with arms fully      extended
  • In controlled manner, bend from the hips joint (by pushing the hips back ) only    slightly bending the knees, unlike when squatting  and low  your torso above parallel to the floor
  • The arms should remain straight. Push with heel return to starting position.
  • Be sure to keep abs and glutes tight at all times
  • Watch for proper knee alignment - do not let front knee extend     past big toe or deviate laterally or medially
  • Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
  • Repeat 12 times 
  • WATCH VIDEO
Tube Squat1Tube Squat2
  • Start by stepping on the tube  with both feet shoulder width apart and hips in neutral position, knees slightly bent
  • Position hands with handles  at ear level with overhand grip (palms   facing forward) and elbows  forming 90°bent
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Stabilize
  • Lower body by flexing at the hips and knees, as though sitting on chair
  • Lower body until thighs are parallel to floor while holding the tube  at shoulder height.
  • 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
  • WATCH VIDEO
DB twist1DB 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 hip  level
  • Rotate your trunk and extend your knees while raising hands towards the opposite shoulder. Keep your arms straight during this movement.
  • Return to the starting position and repeat for 12 repetitions.
  • Repeat with the other side
  • Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation. 
  • Don’t bend your back keep it straight.
  • Draw abs in, exhale while raising .
  • Repeat 12 reps with each side .
  • 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 12 times 
  • WATCH VIDEO
Crunch_reach1Crunch_reach2
  • Start by lying on back with hands hands above your head
  • Raise your legs
  • Tighten abs and activate glutes, keeping lower back firmly on the floor
  • Begin to roll your shoulders off the floor, pushing down hard with lower back  and bring your hands to your toes trying to touch them
  • Exhale as you go up, inhale as you lower back to the floor.
  • Shoulders should come up off the floor only about four inches, and the lower back should remain on the floor at all times.  Focus on slow, controlled movement – don’t cheat yourself by using momentum!
  • Look up during exercise it prevents from using neck.
  • Use ” tight pants ” technique.
  • Repeat 15 times 
  • WATCH VIDEO
Reverse grip front raise1Reverse grip front raise2
  •  Step onto tubing with  knees slightly bent.
  •  Start position: Grasp handles with a reverse grip (palms up ) and shoulder width apart.
  • Arms should hang down at sides with elbows slightly bent.
  •  Raise handles to front of body to shoulder eyes height  keeping elbows only slightly bent.
  •  Return to start position.
  •  Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.
  • Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
  • Repeat 12 times
  • WATCH VIDEO