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

Alt. dm fly on the ball1Alt. dm fly 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 one arm  out and away from  other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arm is parallel to slightly past parallel to the ground
  • Think about moving elbows not hands.
  • Keep dumbbells above elbows during movement .
  • Return to the starting position and repeat.
  • To end the exercise, place dumbbells on shoulders and return to the seated upright position.
  • Keep abs and glutes tight at all times.
  • WATCH VIDEO
Srtaight arms shoulder raise1Srtaight arms shoulder raise2
  • Lie on stomach with extended over head , palms facing down
  • Tighten abs, activate glutes, and pinch shoulder blades together.
  • Tighten buttocks .
  • raise your chest   off the floor
  • Keep your knee locked and  and don't raise your legs from the floor.
  • Keep arms straight and near your ears.
  • Hold briefly and slowly return to starting position. 
  • Slowly return body to the floor , keeping chin tucked.
  • Don’t arch back
  • You should only raise a couple of inches.
  • Do not forcefully hyperextend or extend past your body’s range of motion to avoid risk of injury
  • Repeat 15 times
  • WATCH VIDEO
Bb Disk reverse lunge1Bb Disk reverse lunge2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place barbell on shoulders below the neck
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Place your back foot on a dick with your other leg out in front of you.
  • 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.
  • WATCH VIDEO
Bb Cross lunge1Bb Cross lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Place barbell on shoulders below the neck
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Step forward  with one foot 2-3 feet placing back leg in line with front leg (cross step)
  • 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
One leg bridge on the ball on the disk1One leg bridge on the ball on the disk2
  • Lay with your back to the floor with hands at sides, palms on floor.
  • Place heels on top of the disc l with knees slightly bent
  • Tighten abs, contract glutes
  • Raise one foot into the air and press your other foot into the  disc until your hips come up off the floor.
  • Lift pelvis off the floor until the knees, hips, and shoulders are in a straight line; hold for 1 seconds
  • Slowly lower pelvis to the floor.
  • Repeat 12 times with each 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
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  
  • WATCH VIDEO
Tube squat twist1Tube squat twist2
  • Position pulley at low level  height.
  • Stand with feet shoulder width apart and hips in neutral       position
  • Chest out, shoulders back and head straight forward
  • Start by holding a handle at knee level in a semi-squat position.
  • Rotate your trunk and extend your knees while raising the 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
  • Return to the starting position and repeat for 12 repetitions 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
One arm flye on the ball1One arm flye 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 one arm  out and away from  other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arm is parallel to slightly past parallel to the ground
  • Think about moving elbows not hands.
  • Keep dumbbells above elbows during movement .
  • Return to the starting position and repeat.
  • To end the exercise, place dumbbells on shoulders and return to the seated upright position.
  • Keep abs and glutes tight at all times.
  • Repeat 12 times with each side .
  • WATCH VIDEO
One leg BB dead lift1One leg BB dead lift2
  • Grasp the barbell by positioning hands slightly wider than shoulder width grip
  • Bend the knees slightly, shins vertical, hips back and back straight
  • Raise right foot off the ground
  • Bending at the hips, lower torso to approximately parallel to the floor , keeping knee slightly bent and back straight
  • Lower the bar by pushing the hips back, bending only slightly at the knee, unlike when squatting
  • To rise back up, tighten abs and contract glutes and press with your heel to return to a standing position.
  • Keeping back completely straight at all times,  keep barbell as close as possible to legs
  • The movement should not be fast but steady and under control, and arms should remain straight
  • Exhale as you lift bar, keeping your chest up, shoulders retracted,  
  • Inhale as you lower the bar to the floor.
  • Use a mirror to insure correct technique
  • Repeat 12 times with each side 
  • WATCH VIDEO