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

Kneeling push up1Kneeling push up2

  • Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  •  Knees on the ground
  •  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.
  • Repeat 10-12 times 
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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
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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
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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 
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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 
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Crunch on the ball1Crunch on the ball2

 

  • Sit on top of fitness ball with feet placed firmly on the floor
  • Roll bottom half of glutes off the ball by sliding forward, centering  part of your back under the  belly button on top of   the ball .
  • Place hands on your chest
  • Crunch upper body forward and roll shoulders toward hips, exhaling and squeezing as you reach the top
  • Lower back  slowly to starting position and repeat
  • Look up during exercise it prevents from using neck.
  • Use ” tight pants ” technique.
  • Don’t roll ball, and don't cheat yourself by using momentum!
  • Make sure you do not feel pain in lower back
  • Repeat 15 times for 3 sets 
WATCH VIDEO
Bent Over straght arms pull1Bent Over straght arms pull2
  • Anchor tubing around leg of sturdy couch or chair or use cable machine 
  • 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 and bend at the waist until chest is at a 45-degree angle to the ground
  • Pull your hands back and up  towards your spine  remembering to keep your arms straight.
  • Return to starting position
  • Repeat for 12 times
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Crunch on the disk_arms up1Crunch on the disk_arms up2
  • Center  part of your back under the  belly button on top of   the disc.
  • Place hands above your head
  • Crunch upper body forward and roll ribs  toward hips, exhaling and squeezing as you reach the top
  • Hands have to be placed above the head  during movement all the time . Don't swing them
  • Look up during exercise it prevents from using neck.
  • Use ” tight pants ” technique.
  • Lower back slowly to starting position and repeat
  • Don’t roll ball, and don't cheat yourself by using momentum
  • Make sure you do not feel pain in lower back
  • Repeat 15 times
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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 .
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Sumo Dms Squat1Sumo Dms Squat2
  • Stand with wide stand  and hips in neutral position, knees slightly bent
  • Hold dumbbells in front 
  • Lift chest, shoulders back and tuck chin
  • Tighten abs, activate glutes
  • 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 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
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BB squat from the bench1BB 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
  • Place a barbell on you shoulders
  • 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.
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