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

Front - back Db  raise on the ball1Front - back Db  raise on the ball2Front - back Db  raise on the ball3
  • Lie face down on a stability ball so that the ball is under your chest
  • Dumbbells in each hand and hanging to floor
  • Tighten abs, activate glutes
  • Slowly lift chest up, keeping back and neck aligned
  • 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
One arm one leg shoulder press1One arm one leg shoulder press2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders in and tuck chin
  • Tighten abs, activate glutes
  • Bend knee and lift right leg until thigh is parallel to floor
  • Position a dumbbell (or ball)  at ear level with overhand grip (palms  facing forward
  • Keeping elbow 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
  • WATCH VIDEO
Db Balance front lunge1Db Balance front 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
  • 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  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
Bb bent over row1Bb bent over row2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Grasp barbell with reverse grip  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 dumbbells to sides, pinching shoulder blades in toward the spine as you row
  • Keep abdominals tight throughout exercise
  • Repeat 12 times
  •  WATCH VIDEO
one arm squat from the bench1one arm squat from the bench2
  • 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
  • Grasp dumbbell with one hand  and place it in front of your chest with elbow lightly 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
Front Db squat - twist1Front Db squat - 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 knee level in a semi-squat position.
  • Rotate your trunk and extend your knees while raising hands towards the opposite shoulder.
  •  Keep your arms straight during this movement.
  • Remember to rotate shoulders and hips and not just the arms.
  • To ensure this movement, let head follow arms during rotation.
  • Repeat with the other side
  • Don’t bend your back keep it straight.
  • Draw abs in, exhale while raising .
  • Repeat 12 reps with each side
  • WATCH VIDEO
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
  • WATCH VIDEO
Kneeling Ball Push up1Kneeling Ball Push up2
  • Place your hands on the top of a stability ball with your knees on the ground and your trunk in a straight line.
  • Start with your arms extended and slowly lower your chest to the ball and then return to the starting position. 
  • Keep your neck , spine and butt in line . Don't arch back
  • Keeping your body straight throughout the movement
  • Repeat for 10-12 times 
  • WATCH VIDEO
Scorpion on the bench1Scorpion on the bench2 
  • Get into a pushup position with your feet on a bench.
  • Tighten abs and activate glutes, keeping lower back in neutral position 
  • Raise your right knee towards your right shoulder and return to starting
  • Maintain a flat back and do not allow your hips to sag toward the ground . Don't round your back either
  • Make sure you do not feel pain in lower back
  • Repeat 12 times with each leg.
  • WATCH VIDEO
 Bb side squat from the bench1Bb side squat from the bench2
  • Stand  on a box, platform or step ( between 10 and 18 inches high) with your left side
  • Lift right  foot off the box  and move it back ,   balancing on one leg
  • Lift chest, shoulders back and tuck chin
  • Place a barbell on you shoulders
  • Tighten abs, activate glutes
  • Lower body by flexing at the hips and left knee, as though sitting on chair
  • Move right foot as close to the floor as possible , without losing the balance and control
  • Pushing off the heel, raise to starting position.
  •  WATCH VIDEO
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
  • WATCH VIDEO