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

Incline onе arm press 1Incline onе arm press 2
  • Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
  • Start with a dumbbell in each hand and arms extended up toward ceiling
  • Bend one  elbow and lower until even with chest, keeping elbow at about 90 degrees and wrists directly above elbows
  • Return to starting position.
  • Be sure to keep abs and glutes tight.
  • Repeat 12 times with each side 
  • WATCH VIDEO
Incline onе arm press 1Incline onе arm press 2
  • Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
  • Start with a dumbbell in each hand and arms extended up toward ceiling
  • Bend one  elbow and lower until even with chest, keeping elbow at about 90 degrees and wrists directly above elbows
  • Return to starting position.
  • Be sure to keep abs and glutes tight.
  • Repeat 12 times with each side 
  • WATCH VIDEO
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.
  • WATCH VIDEO
Reverse crunch_med.ball1Reverse crunch_med.ball2
  • Start by lying on back with hands to your sides on the floor
  • Place medicine ball between you knees
  • Draw in abs toward your spine, exhale, and raise both legs toward chest, keeping  back firmly on floor
  • Pelvic goes to the ribcage
  • Exhale while raising legs and inhale while lowing
  • Make sure not to arch back as you lower or raise legs. Remember  no pain in the low back
  • Don’t swing legs
  • Return to starting position and repeat 15 times
  • WATCH VIDEO
Shoulder press1Shoulder press2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back, and head straight forward.
  • Tighten abs, contract glutes
  • Position dumbbells at ear level with an overhand grip, palms  facing forward, keeping elbows bent at a 90 degree angle
  •  Press the dumbbels up above your head 
  • Return to the starting position ,repeat 12  times 
  •  Keep your feet planted and stationary the entire time.
  • 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
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 
  • WATCH VIDEO
rotation on the ball1rotation on the ball2
  • Lie face down with chest supported by a stability ball.
  • Feet should be wider than shoulder width apart for stability
  • Start position: Hold DB’s in each hand with neutral grip
  • Raise  elbows the shoulder level  and keeping  90 degree bent .
  • Hold dumbbells  in each hand with palms facing down. 
  • Keep elbows bent at a 90 degree angle
  • Rotate shoulders to lower dumbbells until they are parallel to the floor
  • Keep elbows at 90 degree thought exercise.
  • Try to focus on just rotating your shoulder and working the rotator cuff muscles.
  • Repeat 12 times
  • WATCH VIDEO
Lateral raise DB1Lateral raise DB2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Grasp dumbbell with an overhand grip (palms down). Arms should hang down at sides with elbows slightly bent.
  • Raise dumbbells to side of body at shoulder height.
  • Keep elbows only slightly bent with pumps pointing down throughout movement
  • Return to start position
  • Keep upper body stable and abdominals tight throughout exercise    by drawing stomach in toward spine.
  • Think about raising elbows not hands.
  • Don’t bent wrists
  • Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
  • Repeat 12 times
  • WATCH VIDEO
BB straight arm raise1BB straight arm raise2
  • Grasp the barbell by positioning hands with shoulder width
  • 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 
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat for 12 times  
  • WATCH VIDEO
One leg ball row1One leg ball row2
  • Stand with feet hip width and knees slightly bent
  • Bend at hips with back straight and knees slightly bent.  Place one hand on ball to support upper body.
  • Hold dumbbell in other hand with a neutral grip and let arm hang straight down, perpendicular to floor
  • Raise one leg and stabilize
  • Keeping elbows close to body, row dumbbell up to side, squeezing shoulder blades together
  • Movement: retract shoulder, contract shoulder blade  , bring elbow up and dumbbell to the chest.
  • Return to start position; repeat 12 times on each side
  • Be sure to keep abs tight and back flat.
  • Don’t raise shoulders to your ears . Indicator : you feel tense in the neck
  •  WATCH VIDEO