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

 Leg raise on the ball1Leg raise on the ball2
  • Start by forming a parallel plank position with both feet on the ground and your hands on top of the stability ball.
  • Holding this parallel position raise one leg off the ground maintaining the plank position.
  • Do 10-12 times and repeat with other leg.
  • Maintain a flat back and do not allow your hips to sag toward the ground
  • Keep abs, glutes tight, and your hips level with the rest of your body.
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DB reverse Lunge1DB reverse 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
  • Step backward 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 
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 One leg tube dead lift1 One leg tube 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
  • Raise one foot off the ground
  • In controlled manner, bend from the hip joint (by pushing the hips back ) only slightly bending the knee, 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  with each side
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Butterfly1Butterfly2
  • Sit in upright position on ball with feet flat on floor
  • Walk feet forward, allowing ball to roll underneath body until your neck and shoulders supported
  • Raise hips to create a “table top” position parallel to floor
  • Place barbell  on chest with close grip
  • Start position: extend elbows and raise barbell up
  • With elbows slightly bent, lower dumbbell back behind head to slightly below head level
  • Return to start position
  • Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.
  •  Hyperextension or arching of the back may cause injury. Never lock your elbows.
  •  If maintaining stability is difficult, lower hips below parallel until stability is established.
  • Repeat 12 times
  • WATCH VIDEO
Db balance  lunge+ turn1Db balance  lunge+ turn2Db balance  lunge+ turn3
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp DB and place it in front of your chest with elbows slightly bent
  • 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 backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • While holding the dumbbell l with both hands out in front of your body rotate your trunk  maintaining the ball position. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
  • Return back and
  • Pushing off front heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
  •  WATCH VIDEO
Lateral BB squat1Lateral BB squat2
  • 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
  • Stabilize
  • Step to the side with one foot 2-3 feet
  • 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 feet and heesl, 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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Reverse crunch_ball1Reverse crunch_ball2
  • Start by lying on back with hands to your sides on the floor
  • Place Fitness ball between you feet
  • Draw in abs toward your spine, exhale, and raise both legs toward chest, keeping  back firmly on floor
  • Pelvic goes to the ribcage.
  • Return to starting position and repeat
  • 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
  • Repeat 15 times 
  • WATCH VIDEO
Bb one leg squat on the bench1Bb one leg squat on the bench2
  • 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
  • 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
  • Lower body by flexing at the hips and knee, as though sitting on chair
  • Squat until barely touching the chair.
  • Return to start position by pushing with heel and butt , keeping head and back straight in a neutral position and abdominal muscles tight. 
  • Keep weight over the heel, not the toes, and do not allow knee 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 knee stay over the feet.
  • Repeat 12 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

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
Kneeling push up on med1Kneeling push up on med2
  • Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  •  Place  one hand on top of the medicine ball; 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 12 reps 
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